750m Row:(250m moderate, 250m HARD, 250m easy)Then,10 Strict Press5 Good Mornings10 Push Press5 Good Mornings10 Split Jerks w/ Puase in dip and catch 5 Good MorningsStrengthFind a 1RM Split JerkWod 10 Minute AMRAP10 Clean and Jerks 135/95lbs 20 Box Jump Overs 24/20″Target score 3 Plus rounds Firebreather 6 roundsTips- Eliminating all unnecessary movement in all...Read More
Hero Wod MurphMany scaling options available. Heats at 5am, 6am, 7am, 8am and 9am. We are closed tomorrow tomorrow for Memorial Day. “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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...Read More
There is no 10am class today. 10pm Murph Heat! also heats tomorrow at 5am, 6am, 7am, 8am, 9am A lot of you are doing the Murph workout tonight or tomorrow. We will only have 8am endurance and 9am Crossfit class for those who aren’t performing Murph. 8am- with a partner complete 200 cal row, split...Read More
Don’t forget about Hero Workout Murph this weekend. We will have one heat Saturday night at 10pm then more heats Sunday at 5am, 6am, 7am, 8am and 9am. Hour time cap on the workout. Many ways to scale this. We are here to help with that. Nice partner cardio piece before Murph this weekend. 800m...Read More
200m Run9 DB Deadlifts7 DB Front Squats5 DB Push PressesThen 1:00 Squat Hold 1 set Every 2 Minutes:Split Jerk4 @ 50%3 @ 60%2 @ 70%4 @ 55%3 @ 65% 2 @ 75%Wod- (short wod, 7 to 13 minutes) For Time20 Strict HSPU300m Run60 Wallballs 20/14lbs300m Run20 Strict HSPUScaling SHSPU: 5 Sets or 2:00 cap on...Read More
Last high volume pull ups before Murph. 4 Rounds5 PVC Pass Throughs10 Empty Bar or PVC BTN Push Presses10 Empty Bar or PVC OHS10 Scap Pull Ups 100m Run**18 Minute time cap on this entire wod. If you want to scale back on pull ups go for 3 a round*Take about 10 minutes to build...Read More
Last day in the squat cycle! A lot of you already pr’d. Don’t sweat it if you don’t. 2:00 glute activation400m Run20 Wallballs20 Spiderman Lunges200m Run10 Tall, Explosive Box JumpsThen 30 Glute Bridges w/ Glute Band above knees Back Squat Re-testBack Squat5-3-2-1-1-1-1Start at 70-75% and add weight each set.Immediately after each set, perform 3 explosive...Read More
3 Rounds10 Pendlay Rows100m Run10 Push Press100m Run 10 Hang Muscle Cleans** do NOT skip days like to today if you don’t have muscle ups. we all started somewhere. We will work with you wherever you are at. 3 Rounds4 Ring Rows w/ Pause at the top of the rep, slow negativeRest as neededthen,2 Rounds...Read More
Sunday Funday – Partners Wod 110 Minutes You go, I go 5 pull ups 10 push ups 15 squatsWod 2-8 minutes amrap split in any order 10 deadlifts 155/1158 Power cleans 6 hang clean4 shoulder to overhead Wod 3-8 minutes for both partners to find 1 rep max of this complex1 clean2 front squats1 hang...Read More
