180525
WOD For time: 3 Rounds of: 5 Bar Muscle-ups 5 Hang Power Cleans (155/105#) Immediately into, 800m Run Immediately into, 3 Rounds of: 5 Bar Muscle-ups 5 Thrusters (155/105#) *20:00 Cap
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WOD With a partner: 12:00 AMRAP: 500/450/400m Bike 40 AbMat Sit-Ups 20 Weighted Box Step Overs (24″/20″) Rest 3:00 9:00 AMRAP: 500/450/400m Row 20 Box Jump Overs (24″/20″) Rest 3:00 6:00 AMRAP: Buy-In:...
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**8am and 9am classes only!! WOD “Murph” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in...
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WOD Rowing Intervals 1000m at 5K Pace (85% effort) 500m at 2K Pace (90% effort) 700m at 3K Pace (85% effort) 600m at 3K Pace (90% effort 200m at 1K Pace (95% effort) *Rest 4:00 between all efforts
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WOD 15:00 AMRAP: 15 Power Snatches (75/55#) 30 Double Unders 15 Wallballs (20/14#) 30 Double Unders
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WOD 3 RFT: 50/35 Cal Bike, or 800m run, or 1000/750m Row 40 Abmat sit-ups 20 Box Jumps (30″/24″) *25:00 Cap
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WOD 5 Rounds: In 2:00, 3 Hang Power Cleans (135/95#) 6 Shoulder to Overhead 9 Front Squats Then, AMRAP Burpees 2:00 Rest between rounds *Score is total burpees
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WOD With a Partner, 8:00 AMRAP: DB Bench Press (50/35#) DB Alternating Single-Leg DLs (50/35#) Rest 3:00 8:00 AMRAP: Ring Muscle-Ups V-Ups Rest 3:00 8:00 AMRAP Rope Climbs Toes-to-Bar *You Go, I Go...
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WOD 4:00 AMRAP: 400m Run 27 Deadlifts (135/95#) Max Calories Row/Bike Rest 4:00: 4:00 AMRAP: 400m Run 21 Deadlifts (185/125#) Max Calories Row/Bike Rest 4:00: 4:00 AMRAP: 400m Run 15 Deadlifts...
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Skill/Strength 4 RNFT: 10-14 Barbell Bench Press 10-14 DB or Barbell Bent Over Row *1:30 Rest between sets WOD 12:00 AMRAP: 8 Strict Pullups 40 Double Unders 12 Hand Release Pushups 40 Double Unders 16...
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Skill/Strength 12:00 to build to a heavy single Squat Clean Thruster WOD For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95#) 15 Lateral Barbell Burpees 15 Hang Squat Cleans 9 Lateral Barbell...
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Skill/Strength Every 2:00 for 5 rounds: 5 Push Press *Building to heavy set of 5 WOD 3 RFT: 30/21 Calorie Row or Bike 30 Wallballs (20/14#) 30 Dumbbell Hang Clean and Jerks (50/35#)
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WOD 5 Rounds, each for Max Reps: 2:00 AMRAP: 200m RUN, then AMRAP DB Box Step Ups (24/20″) (50/35#) 2:00 Rest 2:00 AMRAP: 200m RUN, then AMRAP DB Box Step Overs (50/35#) 2:00 Rest 2:00 AMRAP: 200m RUN,...
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WOD Partner “Isabel” For Time: 30 Snatches (135/95#) *Split reps anyway Rest 2:00 For Time: 6 Rounds of Mary 5 HSPU 10 Pistols 15 CTB *You Go, I Go Rest 2:00 10 RFT: 9 Ring Dips 18 KBS (53/35#) *Split...
View ArticleJune 2018 Newsletter
New Gym Software I’m excited to announce that we are upgrading our member management software from MindBody Online to FitChalk! FitChalk has many advantages including a great mobile app, an easy to use...
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