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WOD'S ARCHIVE

  • Monday 5-28-12

    By Jen | In WOD | on May 27, 2012

    HAPPY MEMORIAL DAY! Memorial Day Murph 1 mile run to start 100 Pull ups 200 Push ups 300 Air Squats 1 mile run to finish *Partition the pull ups, push ups and air squats as needed.  If you have body armor or a 20# vest, wear it. WOD will begin at 9AM sharp.  Gym will […]

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  • Friday 5-25-12

    By Jen | In WOD | on May 25, 2012

    MAKE UP A MISSED WOD Memorial Day Weekend Schedule Saturday – Classes run as normal Sunday – Core*Mobility with Kara @ 11AM Monday – 1 Group class at 9AM –  ALL other classes cancelled. Please join us Monday for Memorial Day Murph. “In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was […]

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  • Thursday 5-24-12

    By Jen | In WOD | on May 23, 2012

    4 Rounds 15 Kettlebell swings 35 Double unders 15 Burpees

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  • Wednesday 5-23-12

    By Jen | In WOD | on May 22, 2012

    SNATCH PRACTICE! 7 x 2 Hang Power Snatch – Less than 3 months experience Hang Squat Snatch – Greater than 6 months experience Conditioning WOD 4 x 2 minute rowing sprints for total distance 1 minute recovery between  sprints The video below is a perfect example of the speed and explosiveness needed to snatch successfully! […]

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  • Tuesday 5-22-12

    By Jen | In WOD | on May 21, 2012

    3×3 Thrusters THEN “Fran” 21-15-9 Thrusters 95/65 Pull ups  Compare to 10-20-11

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  • Monday 5-21-12

    By Jen | In WOD | on May 20, 2012

    Test out day! Find a new 1 rep max on your Deadlift and Strict Press. Please note that we are testing out 1 week early.  If today is not a de-load day for you, please follow your scheduled progression rather than testing out.    Reminder – Memorial Day Murph (May 28) is fast approaching. This is […]

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  • Saturday 5-19-12

    By Jen | In WOD | on May 19, 2012

    HAPPY BIRTHDAY PAUL AND DEBORAH! Partner WOD 14 Back squats-  135/95 600m Run 24 Shoulder to overhead 1500m Row 34 Kb snatches * *Sub for snatches is 1 arm kb swings 1 Partner working at a time except on the run.  Each partner must complete 14 back squats, 24 shoulder to overhead and 34 kb […]

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  • Thursday 5-17-12

    By Jen | In WOD | on May 16, 2012

    4 Rounds for time 15 Power cleans 40 Double unders Rest VS Recovery – What’s the difference?

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  • Wednesday 5-16-12

    By Jen | In WOD | on May 15, 2012

    “Nate” AMRAP 20 min 2 Muscle ups 4 Handstand push ups 8 Kettlebell swings 2pood/1.5pood *Please keep in mind we have scaling/modification options for everyone!

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  • Tuesday 5-15-12

    By Jen | In WOD | on May 14, 2012

    10-9-8-7-6-5-4-3-2-1 OHS 115/75 Toes to bar The following mobility WOD’s give examples of how to prep your body for Overhead Squats.  If OHS are troublesome for you because of a lack of mobility, follow these videos and you will see improvement after just a few minutes.  Remember to test and re-test to be sure you […]

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