WOD 5/30/2014

Strength EMOM5 2 Hang Squat Cleans – drop after each rep so each is a “single”. Close Grip Bench Press – 4×8 Conditioning AMRAP15 10 Toes to Bar 15 Box Jumps (24″/20″) 20 Wall Balls (20#/14#) Post WOD 2×25 Glute Bridges

WOD 5/27/2014

Strength 3×8 Strict Press 3×5 Push Press 3×3 Push Jerk (Same weight across sets of each individual movement.) Conditioning 100 Double Under buy in 3 rounds for time of: 15 Deadlifts (225#/155#) 40 Abmat Sit Ups 100 Double Under cash out Murph squad.

WOD 5/26/2014

“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[…]

WOD 5/23/2014

Strength 2 rounds 20 Deadlift (135#/95#) :45 sec rest 20 Romanian Deadlifts :45 sec rest 20 Stiff Legged Deadlifts :45 sec rest 20 Sumo Deadlifts Rest 3 minutes before round 2. Conditioning AMRAP 15 20 Wall balls (20#/14#) 50m Farmer Carry (55#/35#)

Rest/Recover -5/22/2014

Come in and work on any weaknesses or make up a work out you missed this week. Recovery Foam Roll Bar mash Band work Lacrosse ball Pick an exercise out of “Becoming a Supple Leopard” and work that mobility for 10-15 minutes. Jason “Twinkle Toes” Amore Announcement: Going forward, please be sure to RSVP to[…]

WOD 5/21/2014

Strength  Pause Clean (2 count at top of knee) 5RM Conditioning 50 Double Unders 30 Box Jumps 45 Toes to Bar 20 BoxJumps 30 Toes to Bar 10 Box Jumps 15 Toes to Bar 50 Double Unders   Announcement: Going forward, please be sure to RSVP to ALL classes you wish to attend on off/[…]