Tuesday 5.30.17
Essentials: A. 15min EMOM 1. Dumbbell Front Rack Step Ups x 8 reps 2. Dumbbell Front Rack Step Ups x 8 reps 3. Hollow Hold x 30 sec B. For Time: 21-15-9 Dumbbell Power Clean and Jerk Burpee Box Jump Overs Fitness: A. 15min EMOM 1. Dumbbell Front Rack Step Ups x 8 reps 2. […]
Monday 5.29.17
Memorial Day Murph Who is Murph? 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 “Murph” in honor of the focused warrior and […]
Saturday 5.27.17
Essentials: A. 3 Sets Tempo Ring Pulls x 12-14 reps 51×1 3 Sets Tempo Incline Push Ups x 12-14 reps 51×1 On the 2:30min Mark B. For Time: Sumo Deadlift High Pull x 100 reps *At the top of each min, including the first min, perform 5 Sit Ups* Fitness: A. 3 Sets Weighted Pull […]
Friday 5.26.17
Essentials: A. 5 Sets Barbell On Back Step Back Lunge x 5 reps per leg On the 2:30 min Or ADAPT B. 15min AMRAP Wall Ball x 15 reps Back Squat x 20 reps Bear Crawl x 25 meters Fitness: A. 5 Sets Hang Squat Clean + Squat Clean and Jerk 85,87,90,92,95% On the 2:30min […]
Thursday 5.25.17
Essentials: A. Teams of 3-4 people 3 Rounds For Total reps Wall Balls x 1min Thruster x 1min Med Ball Clean x 1min Hang Power Clean x 1min Rest 1min B. Mobility Lizard R x 2min Lizard L x 2min Pigeon R x 1min Pigeon L x 1min Pinwheel R x 1min Pinwheel L x […]
Wednesday 5.24.17
Essentials: A. 7 Sets 3 Hang Muscle Snatch + 3 Hang power Snatch + 3 Overhead Squats PVC , Training bar or Empty Barbell On the 2min marks Or ADAPT B. 3 Sets 3min AMRAP Burpee x 15 reps Kettlebell Swing x AMRAP Remaining Time Rest 3min Fitness: A. 7 Sets Squat Snatch x 3@70-80%, […]
Tuesday 5.23.17
Essentials: A. 5 Sets Front Squat x 3 reps Build in weight Tempo 51×1 On the 2:30min B. For Time: Run x 1000 meters Single Unders x 100 reps Shoulder to Overhead x 10 reps Fitness: A. 5 Sets Front Squat x 3 reps 87.5% of clean Tempo 51×1 On the 2:30min B. For Time: […]
Monday 5.22.17
Essentials: A. 3 Sets Box Dip x 14-16 reps 3 Sets Hang or Kip on Bar x 15-25 sec or 12-14 reps On the 2:30min Or ADAPT B. 5 Rounds For Time: Box Jump x 12 reps Deadlift x 4 reps 87% Fitness: 3 Sets Weighted Dip x 2-4 reps 3 Sets Kip on Ring […]
Saturday 5.20.17
We will be Hosting the DIRTY SOUTH competition on Saturday May 20th. All Saturday classes will be canceled. Please come out to cheer on our members from 9am-1pm. Here is a WOD to do at Home or in the Park. Essentials At Home WOD 20min AMRAP Incline Push Up x 5 reps Burpee x 10 […]
Friday 5.19.17
We will be Hosting the DIRTY SOUTH competition on Saturday May 20th. All Saturday classes will be canceled and 7pm on Friday May 19th will be canceled too. Please come out to cheer on our members from 9am-1pm. Essentials: A. 5 Sets Back Squat 67% x 7 reps On the 2:30min Or ADAPT B. Yearly […]