Monday 6/1

Workout of the Day
Hip Thrusts [Barbell]
4×10
then
21-15-9
WallBalls 20/14
DB Power Cleans 45/25
Box Jump 24/20

Post your scores to the Whiteboard.

Adaptive
9-6-3
DB press
Pull Up
Dip
then
21 Lap snatches
50 rope turns
15 Lap snatches
50 rope turns
9 Lap snatches
50 rope turns

Post your scores to the Whiteboard.

 


Saturday 5/30

Workout of the Day
18 Minute AMCAP – As Many Cards As Possible
Hearts = Burpees (Because we all heart burpees!)
Clubs = Overhead Lunges (45/25) (Because we get our hands up in the club!)
Diamonds = Deadlifts (185/115)
Spades = Decline Push Ups with feet on 20 inch box
When it comes to reps, multiply the value of the card by 3. So an 8 of hearts is equal to performing 24 burpees as a team. Face cards are 30 seconds (10 x 3). Aces are 33 seconds (11 x 3).

Post your scores to the Whiteboard.


Friday 5/29

Workout of the Day
Front loaded box step ups
3×10 per leg

then
5 Rounds for time
5 Shoulder Press
7 Push Press
9 Push Jerks

**Each time you put bar down you
owe 5 Burpees

Post your scores to the Whiteboard.


Thursday 5/28

Workout of the Day
100 Banded Face Pulls
then
2 rounds
10 Wall balls 20/14
10 T2B
10 Box jumps 24/20
rest 3min
3 Rounds
Same

Post your scores to the Whiteboard.

Performance
5 rounds for time:
10 Burpee Box Jump Overs 24/20
12 Back squats 135/95
14 v-up

Post your scores to the Whiteboard.


Wednesday 5/27

Workout of the Day
Deadlift
Find your 1 rep max.
5-1-1-1-1-1-1-1
then
6Min Amrap
5 Push Up
10 Jumping Lunges
15 Sit Ups

Adaptive
“Joshie”
3RFT
21 DB Snatch right
21 Pull ups
21 DB snatch left
21 pull ups

Post your scores to the Whiteboard.

FastFit
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Post your scores to the Whiteboard.


Tuesday 5/26

Workout of the Day
DB Rollback ext
4×10

then
7 Rounds
2 Power Clean- heavy
35 Double unders

Post your scores to the Whiteboard.

Adaptive
For time:
21 Deadlifts
15 Cal row
9 Dips
15 Deadlifts
9 Cal Row
6 Dips
9 Deadlifts
6 Cal row
3 Dips

Post your scores to the Whiteboard.

FastFit
“A. 10 min warm up

B. 3 Rounds (total reps)
90 sec jump rope (singles)
90 sec Air squats
60 sec Cossack squats
60 sec Heels to Heaven
90 sec Med ball Twist
90 sec Supermans
60 sec Push ups
60 sec plank (total time held)
Rest 90 sec
work out is 35 min in total ”

Post your scores to the Whiteboard.


Celebrate in Memory of the fallen! “Murph” today only @ Noon!

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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 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.

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.

 

Workout of the Day
“Murph”
For time:
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.

Post your scores to the Whiteboard.

 


Saturday 5/23/15

Performance
10min Emom
5
then
Event 7 Team
For time:
30 Cal row w/DL hold 315/205
30 HSPU w/HSH
30 T2B w/hanging hold
50ft O/H walking lunge 155/105
20min Time cap

Workout of the day
5Min at each station
KB Swings
Pull up
Burpee
Sit Up

One person works at a time
score is total reps for each.

Post your scores to the Whiteboard.


Friday 5/22/15

Workout of the Day
Partner Banded Assisted inverse
curls
3×8
then
3RFT
30 Figure 8 to hold 24/16
30 Clapping Push ups
30 KB Snatches

Adaptive
“Chippa”
100 Push Ups
90 Sit Ups
80 Side to Sides
70 Rope turns
60 Pull Aparts
500 m wheel

Post your scores to the Whiteboard.

 

FastFit
“Teams of 2, one person working at a time
21-15-9-6-3
DB Walking Lunges (45/25) farmer carry
Medball Burpee stand ups (20/14)

Then immediately into
150 wall balls (20/14)
200 single unders
Run 500m. Both run at same time

(35 min time cap)”

Post your scores to the Whiteboard.


Thursday 5/21/15

Workout of the Day
DB Tate presses
4×10

then
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Adaptive
A) 100 Banded Push
Downs

B) 4 Rounds
10 Dips
10 Banded Pull downs
10 Curls each.

Post your scores to the Whiteboard.
Performance
Tate Presses
4×20
then
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
then
Standing Banded oblique twists
5×20 Each
then
1000m Row

Post your scores to the Whiteboard.



Mobility WOD