WOD

Friday 6/4/2021

AMRAP 6 X 3: 20 Toes-to-Bar (5 reps +/-) 20 Box Jumps (High) 200m Run (1:00+/-) 1:30 Rest between

Thursday 6/3/2021

Build up for 15 minutes: 3 Front Squats For Time: 21-15-9 Calorie Bike Squat Cleans (Light)

Wednesday 6/2/2021

5 Rounds for Time: 200m Farmers Carry (Heavy) 20 Push-Press (1-2 Sets) 80 Double-unders

Tuesday 6/1/2021

Build up for 15 minutes: 5/Leg Single Leg RDL 20 Hollow Rocks AMRAP 10: 10/8 Calories on a Machine (:30+/-) 5 Double DB Devil's Press (Heavy)

Monday 5/31/2021

Monday 5/31/2021

"Murph" 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run   In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest...

Sunday 5/30/2021

Build for 12 minutes: 4 Strict Press 3 Rounds for time: 40/35 Calorie Row (<2:30) 30 Push-Press (Light/Moderate) 20 DB Weighted Sit-ups (1-3 sets)  

Saturday 5/29/2021

With a Partner AMRAP 5 x 5 MAX Burpees Buy ins before burpees 1) 100 Hollow Rocks 2) 80 Wall-Balls 3) 60 Hand Release Push-ups 4) 400m Run each 5) 200 Double-unders No Rest between AMRAP's

Friday 5/28/2021

For Time: 1,200m/1,000m Ski Erg (<5:00) 60 Deadlifts (Light) 800m/600m Ski Erg (<4:00) 40 Deadlifts (Moderate) 400m/300m Ski Erg (<3:00) 20 Deadlifts (Heavy)

Thursday 5/27/2021

Every :90 x 18 Sets: (1:00 On / :30 Off) Set 1: Alt. KB Gorilla Rows Set 2: Hand-Stand Push-ups Set 3: Ab-mat Sit-ups

April 2021 Member of the Month: JIM HANKARD!!!

Congratulations, Jim. This is so well-deserved! For those of you who might not know, Jim came in second place for the men in our April Nutrition Challenge. He was incredibly persistent and took great pride in his health and body (as he always does). He has been...

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