Daily WOD – Jun 1, 2013
Complete 5 rounds for time of: 5R/5L one leg box jumps (20/16") 10R/10L one handed Russian KBS (53/35#) 50R/50L one leg single unders Community Notes: Congrats to Ron on his wedding day! Also, good luck…
June Schedule & Announcements
Here are some important announcements and dates for June: We are cancelling the Saturday 11:00am class for the summer due to low attendance. We hope this is not too much of an inconvenience for anyone!…
Daily WOD – May 31, 2013
Thruster 1-1-1-1-1-1-1 Then 8x50 yd sled drag (40-50% SDC) WOD Notes: The thruster must be cleaned off the floor. The SDC (sled drag coefficient) is your bodyweight plus your 1 rep max deadlift. Compare thruster…
Make Up Day – May 30, 2013
Come in between 4:30 and 7:30 to make up the last 6 workouts. This week the choices are: Complete 4 rounds for time of 5 muscle ups and 30s L-sits Snatch balance 3-2-1-1 then Snatch…
Daily WOD – May 29, 2013
Partner Interval AMRAP in 15 minutes of: 5R/5L DB power snatch 10 yd run 10 wallballs (20/14# to 10/9') 10 yd run WOD Notes: Partner 1 will complete one full round while partner 2 rests,…
Daily WOD – May 28, 2013
Banded box back squat 12x2 Then 30 weighted box jumps (24/20")
Daily WOD – May 27, 2013
“MURPH” Complete 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…
Sunday Football WOD – May 26, 2013
Complete 4 rounds (for max weight, not for time). Each round consists of 6 cycles of: DB hang power clean DB front squat DB push press DB lunge right DB lunge left WOD Notes: Rest…
Daily WOD – May 25, 2013
Snatch Balance 3-2-1-1 Snatch 1-1-1-1-1-1-1 WOD Notes: Compare to 130122. Great video of a slow motion snatch:
Daily WOD – May 24, 2013
Complete 4 rounds for time of: 5 muscle ups 30 second L-sit hold WOD Notes: Scale for muscle ups will be 2 toes to bar and 2 push ups per muscle up. Make the movements…