Workout of the day

Strength: 5×5 Back Squats at 80% WOD  “Isabel”30 Power Snatch (135/95) **10 minute cap Cool Down: 150 Double Unders 20 Back Extensions

Strength: 5×5 Push Jerk at 80% WOD 3 Rounds 500m Row15 Push Press (105/75)10 Burpees to 6” target  *14 minute time cap  Cool Down 8 Rounds Reverse Tabata L-Sit Holds (parallets or pull up bar) GREAT DAY OF “Murph”!!!

Happy Memorial Day!! Thank you to all those who serve, current and former military. We do this WOD to honor you. “MURPH “ 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.’ […]

10am Partner WOD3 RoundsRun 400m/Row 500m20 Box Jump Overs (24/20)/10 Sandbag getups (65/50)10 Back Squats (185/135)/5 Wall Walks *Partners work at the same time, then switch exercises before moving onto the next grouping (Example: P1 runs 400m while P2 rows 500m; when both are done, P2 runs 400m while P1 rows 500m) *30 minute cut […]

Strength: Deadlifts – 10 reps @ light weight; 5×3 @ 80% WOD “Nancy”5 RoundsRun 400m15 OHS (95/65) *20 min cut off Cool Down:Mobility – Calf smash & Banded Hips Cliff gettin’ his squat on