“monday 6.3.13”

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I will be programming extra work in the comments section below. This would be for an individual

looking to do a little bit more than just the class programing. This can be done before the

9am, 12pm and the 5pm classes.  It can also be done after the 6am, 9am and 12pm classes.

Warm-up:

          3x 10 air squats 18 push-ups 20 double unders

Skill:

           bench press

Strength:

       1)back squat: 4x8 @65%

        then      

       2)bench press: 4x8

WOD:

         10 otm

         odd: ME double unders

         even: 12 burpees

Read more: monday 6.3.13
 

“friday 5.31.13946186 260671740743739 58107199 n

Warm-up:

          2 rounds

       10 ring rows

       10 ring dips

         

Skill:

           muscle-ups

Strength:

        otm 12

        odd: ME RKB swings (70/53)

        even: ME goblet squats (70/53)

WOD:

         3 rounds

         7 muscle ups

         21 burpees

Read more: friday 5.31.13
 

thursday 5.30.13 

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Warm-up:

          400m run

Skill:

           levers

Strength:

        levers: 4x3

        reverse band flys: 4x20

WOD:

         15 amrap

         400m run

         15 v-ups

         4 wall walks

Read more: thursday 5.30.13
 

wednesday 5.29.13945866 258799410930972 1321093897 n-1

Warm-up:

          5 squat cleans 5 tuck jumps x3

Skill:

           squat clean

Strength:

        front squat: 5rm

        pull-up: 2x ME

WOD:

         5 amrap

         2-4-6-8-10-12-14...

         squat clean(155/105)(demo video squat clean)

         burpee

Read more: wednesday 5.29.13
 

tuesday 5.28.13392983 258799980930915 859421083 n

Warm-up:

 8 strict presses

10 push presses

12 push jerks

Skill:

           push jerk

Strength:

        press/push press/push jerk:1rm

WOD:

         5 rounds

         5 s2o (185/135)

         8 burpee bar hops

Read more: tuesday 5.28.13
 

monday 5.27.13

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THURSDAY 050818

class times will be 8am and 9am.




"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

 

Read more: monday 5.27.13
 

FRIDAY 5.24.13

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Warm-up:

          20 push-ups 15 burpees

Skill:

           double unders/ slam balls

Strength:

        bench press: 4x8

        ring row: 4x12

WOD:

        10 otm

        10 slam balls ME double unders

Read more: FRIDAY 5.24.13
 

thursday 5.23.13

IMG 0936

Warm-up:

          10 power cleans 10 strict presses 10 tuck jumps- x2

Skill:

           power clean

Strength:

        10 otm

        odd: 15 rkbs (70/53)

        even: 15 box jumps (30/24)

WOD:

         death by power clean (155/105)

        max 12rnds (if you make it to 12 becomes ME)

Read more: thursday 5.23.13
 

wednesday 5.22.13467972 10201110450140727 259065403 o-1

Warm-up:

          2 rounds

10 v-ups

1min squat hold

Skill:

           L-sit

Strength:

        back squat: 5rm

        L-sit: 5x ME

WOD:

         3 rounds

         3min on 1 min off

         5 right renegade rows (left hand on 45/25 plate.1db)

         5 left renegade rows (right hand on 45/25 plate.1db)

        8 right leg lunges holding 45/25 plate

        8 left leg lunges

Read more: wednesday 5.22.13
 

tuesday 5.21.13922418 619487881396574 260044305 o

Warm-up:

          shoulder mobility

Skill:

           hspu/ db snatch

Strength:

        pull-ups: 5x5

        hspu hold: 4x:30sec

WOD:

12 amrap

8 hspu

10 pull-ups

12 db snatches total (50/35)

Read more: tuesday 5.21.13
 

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