Tuesday, June 2 2015
A. Work up to heavy 3 Rep Thruster B. Max Set Pull-ups (any style), can take 2 attempts C. For time 15 – 12 –... Read More
Monday, June 1 2015
3 Rounds For Time: 500 Meter Row 21 KB Swings (32/20) 400 Meter Run
Saturday, May 30 2015
A. Increasing ladder – 20:00 5 WallBalls (20/14)/10 WB/15WB/20WB…. *after each set, 20 Meter Bear Crawl & 50 Meter Farmer Carry B. Mobilize as group
Friday, May 29 2015
A. 4 Rounds for time 250 Meter Row 15 KB Swings (24/16kg,American) 25 Ab Mat Sit-ups 15 KB Swings 250 Meter Row 1:00 REST B.... Read More
Thursday, May 28 2015
A. 10:00 AMRAP 5 DB Snatch (HAP-each arm) 10 T2B 15 Burpee 2:00 Transition B. 5:00 Team Sled Relay (teams of 4-5) 1:00 Transition C.... Read More
Wednesday, May 27 2015
A. Strength – Front Squat 5 – 5 – 5 (after 2 WU sets) B. For Time 15 OHS (95/65) 800 Meter Run 15 OHS... Read More
Tuesday, May 26 2015
A. Establish Heavy HPC + STOH (8:00) B. 6:00 AMRAP Hang Power Clean (athlete choice) *each drop of bar = 20 Box Jumps Score HPC... Read More
Monday, May 25 2015
Closed for Memorial Day!!!
Saturday, May 23 2015
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... Read More
Friday, May 22 2015
A. Athletes Choice – Strength or Endurance (all classes) For Max Weight, after w/u – 3 working attempts *Overhead Squat *Strict Press *Deadlift B. 5:00... Read More