Monday
May282012
The Over-Under
Monday, May 28, 2012 at 8:22PM The workout for May 29th is...
Mid-Hang Snatch 3 x 5
Snatch Pull 3 x 3
OHS 5 x 3
Blake & Taylor doing Murph in full fire people garb. Happy birthday, Taylor- you BA, you :)
Monday, May 28, 2012 at 8:22PM Sunday
May272012
Memorial Day Murph
Sunday, May 27, 2012 at 11:54AM For the Memorial Day holiday, we will be running two heats of the hero WOD, "Murph", one at
10:00 AM and one at 11:00 AM. GROUP CLASSES ARE CANCELED FOR THE DAY.
"MURPH"
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
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.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
Thursday
May242012
Farmer's Sprint
Thursday, May 24, 2012 at 9:25PM The workout for May 25, 2012 is...
24 minute AMRAP of:
75 meter farmers carry
200 meter sprint
Wednesday
May232012
Shoulder Shock
Wednesday, May 23, 2012 at 9:34PM The workout for May 24, 2012 is...
Skill work - L-sits and handstand holds
Then, 5 Rounds for time of:
30 second max reps of one arm kettle bell push press - right arm
30 second max reps of one arm kettle bell push press - left arm
1:00 minute superman hold
Tuesday
May222012
Fight Gone York Street
Tuesday, May 22, 2012 at 10:01PM The workout for May 23, 2012 is...
"Fight Gone York Street"
In "Fight Gone Bad" format...
Row for calories
Pullups
Kettlebell Swings (70/55)
Box Jumps (24/20)
Weighted Back Squat (95/65)
** "Fight Gone Bad Format" is 3 Rounds for Reps, 1 minute of work per exercise with 1 minute of rest in between Rounds.
Monday
May212012
Deadlifts & Weighted Ring Pushups
Monday, May 21, 2012 at 10:00PM The workout for May 22, 2012 is...
Deadlifts 5X3
Weighted Ring Pushups 5X5
For Dessert...1,000 meter row.
Sunday
May202012
The 20 minute Clean
Sunday, May 20, 2012 at 9:15PM The workout for May 21, 2012 is...
Every minute, on the minute for 20 minutes do 1 clean and 2 Front Squats. Weight should be 85% of your 1 rep max.
