WOD Thursdays 6/1/17 Bring a Friend Day

WOD Thursdays 6/1/17 Bring a Friend Day

Warm-up Coach’s choice WOD prep Rope Climbs WOD Teams of 2 one person works while the other rests. 3 Rounds for time 80 Back rack reverse sandbag lunges (50, 35) Cal Bike (70, 50) 6 15′ Rope Climbs (Rx+ Legless rope climbs)  *Scale KB...
WOD Wednesday 5/31/17

WOD Wednesday 5/31/17

Warm-up Coach’s choice WOD Hang Power Clean (work to a heavy 3) 3,3,3,3 Split Jerk (work to a heavy 3) 3,3,3,3 Power Clean (work to a heavy 3) 3,3,3,3 Post WOD Lax ball upper hamstring sitting on a box 2 minutes per...
WOD Tuesday 5/30/17

WOD Tuesday 5/30/17

Warm-up Coach’s choice WOD prep Rowing technique WOD Seven 2 minute rounds with 1 minute rest between rounds 2 minutes of work 10 ab-mat-situps With remaining time max cal row. rest 1 minute 2 minutes of work 15 ab-mat-situps With remaining time max cal row....
WOD Memorial Day Monday 5/29/17

WOD Memorial Day Monday 5/29/17

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as...