WOD / Blog
01 July 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 3 Stimulus/Focus: Aim to use 85% for all sets. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 30 Overhead Squats (115/75)(75/55) 30 Bar-Facing Burpees 30 Clean and Jerks (115/75)(75/55) 30 Bar-Facing Burpees RX+: (185/135)(135/95) Stimulus/Focus: Aim for larger sets on the barbell and […]
29 June 2024
Warm up: Athlete’s Choice WOD: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If 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. click here Stimulus/Focus: Start and end […]
29 June 2024
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
28 June 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Burpees 10 Ring Rows 20 Ab Mat Sit Ups Stimulus/Focus: Think of this as active recovery before Murph. Just move. Cool Down: 400 […]
27 June 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Choose a rep scheme you can maintain for ten 90-second rounds. WOD: Four 5-Minute Rounds 200 Meter Run 50 Double Unders 25 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Push through the work as quickly as possible. Rest and repeat for four rounds. Cool Down: 3 Rounds 100 Meter Farmer’s […]
26 June 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 1 x 1 Stimulus/Focus: Spend 15 minutes find a heavy single. WOD: For Time 21-18-15-12-9-6-3 Handstand Push Ups Shuttle Runs (Down and Back) Masters RX: Seated DB Presses (20/15) Masters RX+: 35/20 Dumbbells RX+: Strict HSPUs Stimulus/Focus: These opposing movements should give you the rest you need to […]