Friday's WOD

Weighted push-up 3x10 (a few smaller light sets, then the 3 work sets)
Or
Ring push-ups 3x10

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Thursday's WOD

Bulgarian split squats 5x5 (build to work set weights)

Clean 3-3-3-3-3-3-3 reps

Wednesday's WOD

Weighted ring dips 2-2-2-2-2-2-2 (after WOD)

"Helen"
Three rounds for time:
Run 400 meters
21 swings (KB or DB 1.5/1 pd)
12 Pull-ups

Tuesday's WOD

One-legged squats 3x10

Five rounds for time of:
25 Push press (75/50)
50 Double-unders

Monday's WOD (9:15 am ONLY; No evening classes)

"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 as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday's WOD

Three rounds for time of:
50 Double-unders (tuck jumps as sub, no singles!)
40 Sit-ups
30 Medicine ball cleans (20/14 pound ball)
20 Pull-ups
10 Handstand push-ups

Get ready, this one is good...

Friday's WOD

Sled pulls x3 (50-60% of back squat 1-rep max) after WOD

Three rounds for time of:
25 Pull-ups
25 Sit-ups
25 Front squats (135/95)

Special Memorial Day Schedule

We will have a 9:15 am class only this Monday. Please let us know if you have any questions.

Thursday's WOD

Bench press 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Complete as many rounds as possible in 12 minutes of:
15 Push-ups
250m Row

Wednesday's WOD

Wallball 2-for-1's
Find WOD weight or sub and practice.

Sumo deadlift high-pull 2-2-2-2-2-2-2-2-2-2
Add weight every minute, on the minute.

21-15-9 rep rounds of:
Wallball 2-for-1's
Ring rows

Tuesday's WOD

As many rounds as possible in 9 minutes of:
9 Box jumps
9 Sumo-deadlift high pulls (75/50)

For time:
2000m Row

Push press 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Monday's WOD

Monday:
Front Squat 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Five rounds for time of:
10 Power cleans (135/95)
15 Wall ball shots (20 to 10'/14 to 9')

Saturday's WOD

Weighted back extension 3x15

Hang power cleans 2-2-2-2-2

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ring dips
Burpees

Friday's WOD

Shoulder Press 3-3-3-3-3

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Thursday's WOD

Bench press 3-3-3-3-3

Overhead Squat 1-1-1-1-1-1-1 reps

Wednesday's WOD

Deadlift 3-3-3-3-3

For time:
Run 800 meters
50 Kettlebell swings (1.5/1)
40 Pull-ups
30 Kettlebell clean and jerks (1.5/1)
20 Strict Pull-ups
Run 800 meters

Tuesday's WOD

For time:
Three rounds of:
7 Deadlifts (225/155)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 to 10'/14 to 9')
21 Toes-to-bar
then,
200 foot Farmer carry, 50# dumbbells
28 Burpee box jumps (24/20")
200 foot Farmer carry, 50# dumbbells
3 Muscle-ups

Monday's WOD

Back squat 3-3-3-3-3

21-15-9 reps rounds for time of:
L-pull-ups
Good mornings (65/45)

Saturday's WOD

Deadlift 5-5-5-5-5 reps

"Tabata Angie"
Using 20 second work intervals with 10 sec rest breaks, complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Friday's WOD

Hang power clean 3-3-3-3-3

3 rounds for time of:
Run 400 meters
30 Overhead squats (75/50)
21 Pull-ups

Thursday's WOD

Back squat 5-5-5-5-5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Wednesday's WOD

Bench press 5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
2 Muscle-ups
4 One-legged squats
8 Good mornings (65/45)

Tuesday's WOD

Tuesday:
Ring Dips 3 sets of max reps

For time:
40 Back squat (95/65)
30 Pull-ups
20 Shoulder-to-overhead (95/65)
40 Front squat (65/45)
30 Pull-ups
20 Shoulder-to-overhead (65/45)
40 Overhead squat (45/33)
30 Pull-ups
20 Shoulder-to-overhead (45/33)

Monday's WOD

Shoulder Press 5-5-5-5-5 reps

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups (double release)
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Saturday's WOD

Level Testing

Teams of two, each team completes each movement and then switches before moving to the next movement.

20 Pull-ups while partner holds loaded barbell
20 Wallball shots (20/14# ball to 10') while partner hangs from bar
Team moves weights totaling twice their bodyweight 10m
40 Box jumps (total), alternating jumps
20 Kettlebell swings while partner holds plank position
Team moves weights totaling twice their bodyweight 10m

Fridays WOD

Level Testing

Bench press 3-3-3-3-3 reps.

Thursdays WOD

Level Testing

10 rounds for time of:
10 10m Shuttles
10 Front squats (135/95)

Clean barbell from the ground for front squats. At the turn around for each shuttle, hips must be beyond cone with a two hand touch on the ground.

Wednesday's WOD

Level Testing

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
Clean and jerk (135/95), 20 seconds
Rest 10 seconds

The sub for muscle-ups is to alternate rounds of pull-ups and dips (there would be four total rounds of each).