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WODs

  • 05/27/2013 WOD

    By admin | In WOD | on May 27, 2013

    Monday 05/27/2013 Memorial Day WOD; “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. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on […]

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  • 05/24/2013 WOD

    By admin | In WOD | on May 24, 2013

    Friday 05/24/2013 Olympic: EMOM 8Min at 70% – 3 Split Jerks Strength: 4×5 Snatch Pull @ 70% Rest 90sec between sets WOD 3 RFT: 10 Wall Balls 20/14# 15 Push Ups 20 Double Unders  

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  • 05/23/2013 WOD

    By admin | In WOD | on May 23, 2013

    Thursday 05/23/2013 Gymnastics: 5×5 Ring Dips (every 2 min) Band or weight to make 5 reps challenging. Hero Wod Wood 5 RFT: (30min cap) 400 M Run 10Burpee Box Jumps 24/20” 10 SDHP 95/65# 10 Thrusters 95/65# 1 Min Rest Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando […]

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  • 05/22/2013 WOD

    By admin | In WOD | on May 22, 2013

    Wednesday 05/22/2013 Olympic: EMOM 8 Minutes @ 70% 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 1 Snatch Strength: 4 x 5 Back Squat @ 70% Rest 90 seconds between sets WOD: AMRAP 10 Minutes 200m Farmers Carry, 55/35 each hand 7 HSPU  

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  • 05/21/2013 WOD

    By admin | In WOD | on May 21, 2013

    Tuesday 05/21/2013 Gymnastics: 5 x ME Ring Dips Use weights to yield 7-8 reps If you can not do Ring dips use the dip attachments and bands as needed WOD: Four Rounds for Time: 20 Jumping Lunges 15 Toes-to-Bar 3 Rope Climbs, 15 feet each 25 Sit Ups    

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