January 16, 2013

Thursday, January 17, 2013

Pre-WOD: Work up to a 1 Rep Max: Back Squat WOD: 25 Wall Ball Shots Run 400 Meters 20 Wall Ball Shots Run 300 Meters 15 Wall Ball Shots Run 200 Meters 10 Wall Ball Shots Run 100 Meters Post-WOD: Wall Toe Raises, 10 x 2 Pigeon, 2 x each […]
January 15, 2013

Wednesday, January 16, 2013

“Rankel” (Our Anniversary WOD) Complete as many rounds as possible in 20 minutes: 6 Deadlifts 155/225# 7 Burpee Pull-ups 10 Kettlebell Swings 35/50# Run 200 Meters (Last on 1/16/12) Post-WOD: 2 Minutes of  PVC Pass Through work, Single-leg Extension, 2 each side  
January 14, 2013

Tuesday, January 15, 2013

Pre-WOD: Side Plank Holds for time 15minute AMRAP 30′Roving Dumbbell Planks 30Squats 30 Sit-ups Post-WOD: Supine Scorpions x 4, Death stretch 2  each side
January 13, 2013

Monday, January 14, 2013

Work up to a 1 Rep Max: Power Clean (NFT) Followed by: “J T” 21-15-9 reps for time of: Hand Stand Push-ups, Ring Dips, Push-ups Post-WOD: Wall Triceps Stretch x 2 ea., Prone Scorpion Stretch x 2, 30 sec. ea
January 11, 2013

Saturday, January 12, 2013

“Bumper Plate Party!” Complete the following with a Bumper Plate(s) (25/45#) 10 Floor Presses, 10 Squats, 10 Push Presses, 30 Meter Farmer’s Carry (Pinch Grip), 10 rounds for time… Post-WOD: Table Press x 3, 6 Wrist Walks/Hipsters 3 sets
January 10, 2013

Friday, January 11, 2013

Make-up WODs @ 7:00, 8:00, and 4:30. Team WOD @ 5:30 Post-WOD Stretch: Athlete’s Choice  
January 9, 2013

Thursday, January 10, 2013

My New Year’s Wish For ALL! Please watch this video:   15Minute AMRAP 15Kettle Bell Swings 35/50# 3Wall Walks 61-legged squats Post WOD: Reverse pass throughs w/PVC x 10 Single leg extension, 2 each side  
January 8, 2013

Wednesday, January 9, 2012

Work up to a 1 Rep Max- Shoulder Press (NFT) Followed by (for time): 50-40-30-20-10 Double Unders Alternating with: 3-6-9-12-15 Pull-ups Post WOD: Pass throughs w/PVC x 10 Table Press x 5
January 7, 2013

Tuesday, January 8, 2012

Work up to a 1 Rep Max: Deadlift (NFT) Followed by: 3 Rounds of 21-15-9  reps: Power Cleans 95/135# GHD Sit-ups  
January 6, 2013

Monday, January 7, 2012

4Rounds for time Run400 Meters 2Rope Climbs 10Push-ups
January 4, 2013

Saturday, January 5, 2013

Partner “Burp and Jerk” Complete the following for time alternating with a partner: (15 reps each) 30 Clean and Jerk 95/135# 30 Burpees 30 Clean and Jerk 30 Burpees  
January 3, 2013

Friday, January 4, 2012

Make-up Day/Team WOD
January 2, 2013

Thursday, January 3, 2012

5Rounds for time 7Dead Lifts 155/225# 30Squats 7 Hand Stand Push-ups
January 1, 2013

Wednesday, January 2, 2012

15Minute AMRAP 30Double Unders 201-Arm Dumbbell Snatch 25/35# 10Box Jumps 20/24″
December 30, 2012

Monday, December 31, 2012

“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. http://www.navy.mil/submit/display.asp?story_id=32528 This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on […]