May 29, 2019 WOD
Back squat 5-5-3-3-1-1-1 reps Then, spend 10 minutes practicing L-hangs
May 28, 2019 WOD
4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. dumbbells Compare to October 30, 2019
May 27, 2019 Memorial Day
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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 Read More …
May 25, 2019 Hero WOD
“Devil of Ramadi” V2 Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013). Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen Read More …
May 24, 2019 WOD
Hang Power Clean 3-3-3-3-3-1-1-1-1-1
May 23, 2019 WOD and Strength
on a 15 minute clock, AMRAP for QUALITY: 5 strict muscle-ups or muscle-up negatives 20 single dumbbell overhead walking lunges Then, practice for 10 minutes each, in any order: L-hangs Handstand push-up/push-up negatives Plank holds Strength: Find 1RM Snatch
May 22, 2019 WOD
Partner WOD on a 14 minute clock 12 minute AMRAP of: 9 Sumo deadlift high pulls 7 Syncro bar facing burpees 9 Thrusters Then, on last 2 minutes: each partner finds 3RM front squat Men: 75-lb. Women: 55-lb.
May 21, 2019 WOD
5 rounds for time of: 7 left-arm dumbbell snatch 7 right-arm dumbbell snatch 21 hand release push-ups 36 double unders Men: 50-lb. dumbbells Women: 35-lb. dumbbells
May 20, 2019 WOD
Complete as many rounds as possible in 20 minutes of: 5 strict L pull-ups 10 ring dips 15 single-leg squats, alt.
May 18, 2019 Hero WOD and Strength
“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small Read More …