Workout of the Day

WOD 5/30/19

WOD 5/30/19ConditioningIn Teams of 3, with a 30:00 Time Cap:3 Rounds:400 Meter Team Run50 Barbell-Facing Burpees9 Rope Climbs (15′)… Directly into:21 Clean and Jerks (115/85)21 Clean and Jerks (135/95)21 Clean and Jerks (155/105)21 Clean and Jerks (185/125)21 Clean and Jerks… Read more »

WOD 5/29/19

Conditioning (30:00 Cap)For Time:400m Run, 15 Ring Muscle-Ups400m Run, 21 Toes to Bar400m Run, 27 CTB Pull-Ups400m Run, 9 Ring Muscle-Ups400m Run, 15 Toes to bar400m Run, 21 CTB Pull-Ups

Hero WOD 5/27/19

“Murph”For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunIn memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s… Read more »

WOD 5/25/19

White 5 rounds of: 3 Rope Climbs, 15 ft 10 Toes To Bars 21 Overhead Walking Lunge With Plates, 45 lbs Run, 400 m U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support… Read more »

WOD 5/24/19

Conditioning”Fight Club”3 Rounds for Total Reps:1:00 – Thrusters1:00 – Power Cleans1:00 – Box Jump Overs1:00 – Pull-Ups (chin over)1:00 – Assault Bike CaloriesRest 1:00 between rounds.Rx Barbell – 95/65Rx Box – 24″/20″