WOD Friday 5/31/19

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Gymnastics/Strength 3 RM weighted strict pull up WOD: “Death Race” 5 rounds for time of: 15/10 Assault Bike Calories 10 Burpees GENERAL Two part workout today, finishing with the CompTrain Benchmark “Death Race” WEIGHTED STRICT PULL-UPS Looking to add a little more difficulty to our strict pulling today This could mean more weight, a lighter […]

Power Hour 5/31/19

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Deadlift 1×5 at 45% 1RM Deadlift 1×5 at 45% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 80% 1RM Deadlift 1×3 at 90% 1RM Rest as needed between sets. Finisher: 5 rounds: Build weight each round- rest as needed Yolk Walk 50 ft Then- sled drag 400m ** every […]

WOD Thursday 5/30/19

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“YOGI” For time: Walking Lunge, 150 ft Bear Crawl, 150 ft 30 Dumbbell Box Step-ups, 50/35 lbs Walking Lunge, 100 ft Bear Crawl, 100 ft 20 Dumbbell Box Step-ups, 50/35 lbs Walking Lunge, 50 ft Bear Crawl, 50 ft 10 Dumbbell Box Step-ups, 50/35 lbs ***Box: (24”/20”) Dumbbell: (Single 50/35) GENERAL Looking for this triplet […]

WOD Wednesday 5/29/19

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Lifting: 3RM Push Jerk WOD: “Bel-Air” Complete as many rounds as possible in 15 mins of: 40 Double Unders 40 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 40 Double Unders 20/15 Row Calories GENERAL: Two part, jerk-focused workout today PUSH JERK: Out of a rack, athletes will start by building to a heavy set […]

Power Hour 5/29/19

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Strict Press 1×5 at 45% 1RM Strict Press 1×5 at 45% 1RM Strict Press 1×3 at 60% 1RM Strict Press 1×3 at 70% 1RM Strict Press 1×3 at 80% 1RM Strict Press 1×3 at 90% 1RM Rest as needed between sets. Finisher: 5 rounds: build each round in weight Prowler push 50 m Rope pull […]

WOD Tuesday 5/28/19

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WOD Tuesday 5/28/19 “Jelly Belly” 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts 40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts 30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts 20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts 10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts Rx Barbell – 275/185

WOD Monday 5/27/19

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“MURPH” For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., […]

Endurance WOD 5/26/19

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For Time: 25 Burpees 75 m Wall Ball Run 20 lbs 25 Handstand Push-ups 75 m Wall Ball Run 20 lbs 25 Box Jump (24 in.)s 75 m Wall Ball Run 20 lbs 25 Wall Balls 20 lbs 75 m Wall Ball Run 20 lbs 25 Sit up or GHD sit ups Substitutions: HSPU- any […]

WOD Friday 5/24/19

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“Joker” 1-10 Toes to Bar 10-1 Deadlifts (225/155) For time: 1 Toes-to-bar 10 Deadlifts, 225/155 lbs 2 Toes-to-bars 9 Deadlifts, 225/155 lbs 3 Toes-to-bars 8 Deadlifts, 225/155 lbs 4 Toes-to-bars 7 Deadlifts, 225/155 lbs 5 Toes-to-bars 6 Deadlifts, 225/155 lbs 6 Toes-to-bars 5 Deadlifts, 225/155 lbs 7 Toes-to-bars 4 Deadlifts, 225/155 lbs 8 Toes-to-bars 3 […]

Power Hour 5/24/19

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Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5 at 85% 1RM Rest as needed between sets. Finisher: 5×[email protected] 50% Then- 5×20 Jumping Alternating lunges (Total) 5x :20 hollow holds (weighted […]