Category Archives: WOD

2016-05-26

| May 25, 2016

5/26/16 Metcon (Time) Buy in: 500m row12-9-6-3Front squats 155/105#KBS 70/53#*30 DU after each roundCash out: 500m row Scaled:Buy in: 500m row12-9-6-3Front squats 115/80#KBS 53/35#*30 DU attempts or 2:1 SU after each roundCash out: 500m row

2016-05-27

| May 26, 2016

5/27/16 Hang Snatch (5×3) (level load) Metcon (AMRAP – Reps) 3 minutes, burpees over the bar2 minute REST2 minutes, squat snatch 135/95#1 minute REST1 minute, push jerk 135/95# Scaled:95/65#

2016-05-28

| May 27, 2016

5/28/16 Metcon (AMRAP – Rounds) Partner WOD20 minute EMOM:Rx:5 bar facing burpees5 WBS 20/14# Scaled:5 burpees5 WBS 14/10# Partner A planks while Partner B works. Alternate each minute. Score is number of rounds completed.

2016-05-30

| May 29, 2016

5/30/16 9:15 AM class is the ONLY class on Memorial Day! Come celebrate with us! Murph (Time) For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To […]

2016-05-31

| May 30, 2016

5/31/16 Back Squat (5×3 (level load)) Metcon (AMRAP – Rounds and Reps) 10 minute AMRAPRx:7 C2B, strict7 back squat 135/95#7 HSPU, strict Scaled:7 pull-up progression7 back squat 115/85#7 shoulder press 35/26#

2016-06-01

| May 31, 2016

6/1/16 Push Press (5-5-5 (increasing load)) Metcon (Time) 21-15-9Rx:GSPUBox jump 24/20″Deadlift 185/135# Scaled:GSPU on kneesBox jumps or step-ups 20/20″Deadlift 135/95# Rx+: clapping GSPU, box jump 30/24″, deadlift 235/185#

2016-06-02

| June 1, 2016

6/2/16 Overhead Squat (1 RM) Metcon (Time) 10!Rx:Thrusters 95/65#*20 DU after each round Scaled:Thrusters 75/55#*20 DU attempts or 2:1 SU after each round

2016-06-03

| June 2, 2016

6/3/16 Metcon (Time) Rx:25 muscle-up25 power clean 155/105#25 push jerk 155/105#25 strict T2B25 bar facing burpee*partition anyway Scaled:25 bar muscle-up, muscle-up progressions25 power clean 115/85#25 push jerk 115/85#25 med ball sit-up 20/14#25 bar facing burpee*partition anyway

2016-06-04

| June 3, 2016

6/4/16 Metcon (AMRAP – Rounds) Partner WOD20 minute EMOM:Rx:5 ring dip5 WBS 20/14# Scaled:5 ring dip progression5 WBS 14/10# Partner A planks while Partner B works. Alternate each minute. Score is number of rounds completed.

2016-06-06

| June 5, 2016

6/6/16 3 position Snatch (1 RM) High Hang, Hang, Floor Metcon (Time) Rx:20 OH lunges 45/35#5 burpee bar muscle-ups15 OH lunges 45/35#5 burpee bar muscle-ups10 OH lunges 45/35#5 burpee bar muscle-ups5 OH lunges 45/35#5 burpee bar muscle-ups Scaled:20 OH lunges 35/25#5 burpee pull-up progressions15 OH lunges 35/25#5 burpee pull-up progressions10 OH lunges 35/25#5 burpee pull-up […]