6.1.2017

SWOD 12 Rounds Every 75 Seconds 1 Squat Clean Increase weight each round by a minimum of 5 pounds but no more than 20 pounds. You must have a successful lift to increase. If you miss you will stay at that weight or drop down to your previous successful weight until...

5.31.2017

SWOD 10 Minute AMRAP Turkish Getups WOD 14 Minutes 400 Meter Run Then: AMRAP 8 KB Swings 53/35 8 Burpee Box Jumps 16 KB Shoulder to Overhead 53/35 METCON HIIT 4 set workout Set #1 for 3 rounds (9 minutes) 30 second D ball plank hand roll (plank position with hands on...

5.30.2017

SWOD 12 EMOM Even: 3 Split Jerks @ 75% of Clean and Jerk Max Odd: 3 Snatch Pulls from hang @ 90% of Snatch Max WOD 30 Deadlifts 185/125 20 Wall Balls 20/14 20 Double Unders 20 Deadlifts 225/155 20 Wall Balls 20/14 20 Double Unders 10 Deadlifts 275/185 20 Wall Balls...
5.29.2017

5.29.2017

MEMORIAL DAY MURPH! Hours are 6:30, 7:45, 9 AM 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...