May 25, 2015

WOD is at 11am today.  BBQ following.  Please bring lawn chairs, a side dish, and BYOB. Please shoot me a text or fb message to let me know you are planning to attend and how many will be joining you!

“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 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 great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.  You can complete this wearing a twenty pound weight vest, individually without vest, or with a partner or team.  Please challenge yourself in honor of all of the fallen heroes!

May 24, 2015

Rest Day

May 23, 2015

Rest Day

May 22, 2015

Strength: Bench Press 65%x5 75%x5 85%x5

Partner Workout!

4 Rounds For Time of:

200m Farmers Carry (55/35)

50 Burpees

25 Tire Flips

*One partner working on reps one partner running 200m

May 21, 2015

Yoga will begin at 6:30 pm tonight!

Strength: EMOM for 5 Minutes: 2 Power Cleans+2 Push Jerks *adding weight each round

OPEN GYM

May 20, 2015

REMINDER: YOGA THURSDAY (21ST) 6:45PM

NO OPEN GYM THIS WEEKEND

MONDAY “MEMORIAL DAY MURPH” AND BBQ 11AM.  PLEASE BRING A SIDE DISH, BYOB, AND LAWN CHAIRS! *THIS WILL BE THE ONLY WORKOUT TIME ON MONDAY

For time:

Run 1 Mile

50 Overhead Squats (135/95)

100 V-Ups

150 Double Unders

50 Sumo Deadlift High Pull (135/95)

100 Box Jump Overs (24/20)

*You may split the distance and reps up and do in any order.  If scaling double unders please do 300 singles.  If scaling box jump overs you may jump over a smaller box or sub regular box jumps.

May 19, 2015

Strength: Push Jerk (from rack) 5×5

Every Minute on the Minute for 10 Minutes:

Odd: Max Rep Chin Ups

Even: Max Rep Strict Pull Ups

May 18, 2015

Strength: Drop Drill/Caveman OH Squat

4 Rounds For Time of:

30 Wall Balls (20/15)

30 Squat Snatch (75/45)

May 17, 2015

Rest Day

May 16, 2015

OPEN GYM 8am-9am

Rest Day