WOD / Blog
28 June 2021
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Stimulus/Focus: Benchmark time! Set […]
25 June 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Work the Complex) Spend 20 minutes getting AHAP. Complex=1 high hang clean, hang clean, clean. WOD: 5 Minute AMRAP1 Complex (@80%)5 Box Jumps (30″) *Rest 1 Minute Before Beginning Next AMRAP* Stimulus/Focus: This should be heavy and high. It should be challenging. Aim for 5 rounds. 5 […]
24 June 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (6 Minute Cap)5 Push Press (95/65)5 Pull Ups Teen/Masters RX: 65/45 Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint. Give […]
23 June 2021
Warm-up: Coach’s Choice Strength/Skill: Build To WOD Weight WOD: 30 Minute GAFAP1 Deadlift (315/205)400 Meter Run*400 Meter Run/2 DLs*Increase the deadlift by one rep each round*If you get out on the run before time is called, you can count that as a full round, but must finish the run.*Teen/Masters RX: 205/155 Stimulus/Focus: Kill your legs […]
22 June 2021
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work: Walks, holds, push ups, strict work, deficits. You choose your goat and work on it. WOD: 21-15-9-15-21 (25 Minute Cap)Handstand Push UpsBuprees Stimulus/Focus: This workout is a push/push stimulus. Your shoulders will be smoked. Break the handstand push ups into manageable sets to avoid muscle failure. Find a […]
21 June 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (10 x 2) Use 90% for all sets. Lift on a 2-minute clock. WOD: 5 Three-Minute Rounds200 Meter Run with Wall Ball (20/14)Max Effort Wall Balls (20/14) Teen/Masters RX: 14/10 Stimulus/Focus: Running and wall balls both tax the legs and lungs. Run hard, but try not to rest too […]