WOD Blog

June 5, 2017

Part 1: In teams of 3- 2x (9x 100m sprint relay) Each person on the team completes 3 100m sprints 3:00 rest between sets Part 2: 2k row for time EMOM- death by DB hang squat cleans – every minute add +1 hang squat clean – your done when you either 1: complete the 2k…

Read More →

June 5, 2017

WOD: 5 rounds for reps of: 1 minute of 75/55 SDHPs 1 minute of 75/55# Push Press 1 minute of Burpee OTB Jumps/24,20″ Rest 1 minute *Record total reps SWOD: 16 min for, 5x 3 RDLs with 4:2:0:0/90% clean

June 3, 2017

WOD1: For time, teams of two, one at a time only, 533m Run 22 Clean & Jerks/60% but not to exceed 185/135 1000m Row – or – SKI 22 Clean & Jerks/60% but not to exceed 185/135 2 Mile Run *both *record time, load, efforts <REST> WOD2: For time: 40 Burpees to target 40 T2B…

Read More →

June 2, 2017

WOD1: amrap10, w/partner, one works at a time only, must rotate each movement, “DT”/155/105# 12 Deads 09 HPCs 06 push jerks <REST> WOD2: emom12 of, m1: 12 DB Alt. Front Rack Lunges/50-20#s m2: 50s Plank Hold/low m3: 12 DB Suitcase Box Step-Ups/50-20#s @ 24-20#s

June 1, 2017

WOD1: 4RFT of, 50 Airsquats 10 Power Snatch/60% and not to exceed 155/105# **record time, load, efforts REST WOD2: 10m, with a partner, Max Cals per requirements below, Partner1: go for CALs *you pick Partner2: alternate b/t hanging from rings/rig OR HS Hold

May 31, 2017

WOD: 5x 1r/90% back squat/0:0:0:0 *2:30 rest b/t sets 4RFT of, 36 Dubz 27 Wallballs 18 KB Swings (53/35) 09 HSPU

May 30, 2017

SWOD: 20 min for, 20:00-13:00: 12:00-02:00: every 2:00, in this order, perform, 3-3-2-2-1-1 Squat Cleans WOD: Kinda ‘2017 Regional Event 6’ For time: 30/25 CAL Bike 20 burpee box jump-overs/30,24″ 10 Squat Cleans/70-75%

May 27, 2017

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 warrior and great American who wanted nothing more…

Read More →

May 26, 2017

WOD1: 5RFT of, 60 ft. Dumbbell Front Rack Lunge/2x 50-15#s *CFGO Standards 12 Burpees *record time, load, efforts < REST 06-08m > WOD2: 8RFT, with a partner, of, 20/15 CALs *You pick but start & finish with same Partner Holds at top of Deadlift,135/95 — OR – Suitcase Hold HEAVY DB/KBs (2)

May 25, 2017

SWOD: 17 min for, Strict Press 5-5-3-3-1-1/increasing load each round *record final heavy single WOD: 3RFT of: 20 CAL (ski, bike, erg) 20 Hang Power Cleans 95/65# 20 Push Press 95/65#