Month: May 2017

170601 – “Leg Lifter”

Warm up: Dynamic Warm up 3 Rounds not for time 5 Suitcase Deadlifts (each side) 10 KB SDHPs 15 Sit-ups Skill/Strength: 6-4-2-6-4-2-6-4-2 Deadlift *Start first set @65%, 70%, 75% WOD: 5 Rounds for time Rx: 15 T2B 400M Run Scaled: 15 T2P 400M Run Mobility: Calf Pole DD/Cobra Free Roll

170531 – WOD

Warm up: 3 Mins DUs Lateral Drills Power Clean & Jerk Breakdown WOD: Rx: 6 Min AMRAP: 6 Power Cleans (135/95) 6 Jerks (135/95) 6 Front Squats (135/95) 30 Double-unders Rest 5 Minutes then… 3 Rounds for time 25’ HS Walk 15 Walla Ball Shots 5 Bar Muscle-ups Scaled: 6 Min AMRAP: 6 Power Cleans …
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  Warm up: 4x :30/:30 off Cal Bike Side Straddle Hip Openers Skill/Strength: Back Squats 8-5-3-1-8-5-3-1 WOD: E3MOM for 4 Rounds Rx: 100’ Sled Push (6/4) 10 DBall Cleans (100/80) 10 Burpees Scaled: 100’ Sled Push 10 DBall Cleans (80/50) 10 Burpees Mobility: Ham Pole Wall Glute  

170529- “Murph”

*Special Memorial Day hours- 9:00AM and 10:30AM only 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 …
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170527- WOD

9AM- In teams of 3: 20min AMRAP 12 Rope Climbs 24 Dball Over Shoulder 48 T2B   11AM- 16min AMRAP 3 Rope Climbs 6 Dball Over Shoulder 12 T2B

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