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WODs

  • Memorial Day Murph

    By admin | In Community | on May 31, 2011

    In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound […]

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  • 5-30-2011

    By Jen | In WOD | on May 29, 2011

    No Evening Classes today.  9AM ONLY MEMORIAL DAY MURPH 1 mile run 100 Pull ups 200 Push ups 300 Air squats 1 mile run

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  • 5-28-2011

    By Jen | In WOD | on May 28, 2011

    Happy Birthday Shaffer and Mai! 3 rounds 400m Run 15 Burpee to box jumps 21 Kettlebell swings *REST 90 SEC between rounds

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  • 5-27-2011

    By Jen | In WOD | on May 27, 2011

    Make up a missed WOD

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  • 5-26-2011

    By Jen | In WOD | on May 26, 2011

    10-9-8-7-6-5-4-3-2-1 Overhead squats 115/75  RX+ 135/95 Pull ups   RX+ Chest to bar pull ups

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  • 5-25-2011

    By Jen | In WOD | on May 25, 2011

    4 Rounds AMRAP 4 minutes Power cleans x 7    95/65 Push press x 7        95/65 Box jumps x 7        24/20 REST 2 MIN between rounds

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  • 5-24-2011

    By Jen | In WOD | on May 24, 2011

    3 Rounds 500m Row 50 Double unders 30 Walking lunges

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  • 5-23-2011

    By Jen | In WOD | on May 23, 2011

    Week 3 Wendler Cycle Back squat/Strict press 75% x 3 85% x 5 95% x AMRAP

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  • 5-21-2011

    By Tim | In WOD | on May 21, 2011

    Deborah’s Birthday WOD TABATAS Ball slams Air squats Power cleans Double unders 20 sec of work followed by 10 sec of rest for 8 rounds per exercise Score is the sum of the lowest number of reps completed per exercise.

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  • 5-20-2011

    By Jen | In WOD | on May 20, 2011

    Make up a missed WOD

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