Thursday, May 28, 2015


1. WOD
"Fight Club"
How many reps can you complete in 3 rounds?
1:00 of burpees
1:00 of sumo deadlift high-pull (95/65)
1:00 of box jumps (24/20)
1:00 of push press (95/65)
1:00 of rowing (for distance)
1:00 Rest

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Wednesday, May 27, 2015


1. Dynamic Olympic lift:
Snatch: 6X3 @ 72-78% of best
*Do 1 set every 1:00*

2. WOD

4 rounds of...
Side+side cone hops X5+5
Repeat broad jumps X5
SL box jumps X3+3
*Take off on 1, land on 2*

3. Finisher:
Coach's choice of core

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Tuesday, May 26, 2015


1. WOD

How fast can you complete 5 rounds?
21 V-ups
15 deadlifts (135/85)
9 hang clean (135/85)

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Monday, May 25, 2015


1. Pause split jerk: work up to a heavy triple
*2 sec pause in the split position*
*12:00 cap*

2. Pause back squat: work up to a heavy triple
*5 sec pause in the bottom position*
*12:00 cap*

3. WOD

3 giant sets:
Bent cuban press X10
Snatch grip shrugs X12

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Sunday, May 24, 2015


Memorial Day
9AM class ONLY!

How fast can you complete?
1 mile run
100 pull-ups
200 pushups
300 free-standing squats
1 mile run

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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.

Thursday, May 21, 2015


1. WOD

How fast can you complete 3 rounds?
400 M run
30 calorie row
15 shoulder-to-overhead (135/85)

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Wednesday, May 20, 2015


1. Jerk practice drills:
Jerk dip+drive 2X10
Tall jerks  2X10
Jerk balance  2X10

2. Floor press: find your 1RM
*15:00 cap*

3. WOD

3 giant sets:
Upright row X8
Alt DB shoulder press X6+6
Plate bent row X10

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