30
May 2015

5/30/15

 

3 Rounds

4 Power Cleans (135/95)

3 Front Squats (135/95)

1 Thruster (135/95)

___________________

20 T2B (sub 40 sit-ups)

30 Box Jumps (24/20)

40 Double Unders

___________________

3 Rounds

4 Power Cleans (135/95)

3 Front Squats (135/95)

1 Thruster (135/95)

29
May 2015

5/29/15

 

For Time:

Run 400 Meters

30 Push-ups

1 Rope Climb (sub 5 pull-ups)

Run 300 Meters

25 Push-ups

2 Rope Climbs (sub 10 pull-ups)

Run 200 Meters

20 Push-ups

3 Rope Climbs (sub 15 pull-ups)

28
May 2015

5/28/15

 

20 Min. to Find 1RM Push Press

 

21-15-9

Deadlifts (225/155)

Burpees over the bar

27
May 2015

5/27/15

 

EMOM x 30 Min. (alternating) (RX+/RX)

Min. 1: 14/10 Wallball Shots (20/14)

Min. 2: 10 Power Snatch (75/45)

Min. 3: 15/10 Box Jumps (24/20)

26
May 2015

5/26/15

 

Hang Power Clean

3-3-3-3-3

 

12 Min. AMRAP

500 Meter Run (Buy In)

7 Thrusters (95/65)

14 KB Swings (53/35)

25
May 2015

5/25/15

 

In honor of Memorial Day we will only be open for the 9am and 10am classes today.

 

"Murph"  (Team or Individual - 50 Min. Time Cap)

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

 

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.

24
May 2015

5/24/15

 

"Sunday Surprise"

23
May 2015

5/23/15

 

5 Rounds

300 Meter Run

10 UB Power Cleans (155/105)

Rest 2 Min.

 

*If you break up the Power Cleans then start back at 1

22
May 2015

5/22/15

 

20 Min. AMRAP

30 Double Unders

15 Power Snatch (75/45)

15 T2B (sub 20 v-ups)

21
May 2015

5/21/15

 

Thrusters (from the ground)

2-2-2-2-2

 

12-9-6

Thrusters (135/95)

Muscle-ups (sub CTB pull-ups / 21-15-9)