WOD / Blog
27 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: 20 Minute Cap25 Pistols50 Lunges75 Air Squats100 Deadlifts (95/65)(65/45)75 Air Squats50 Lunges25 Pistols Stimulus/Focus: Leg destroyer! Just keep pushing through it. There is no where to rest them. Cool Down: Run 400 Meters . . […]
25 June 2022
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
24 June 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5 ) Use 60% for all sets and work barbell cycling. Lift on a 2-minute clock. WOD: For Time (No Cap)100 Double Unders25 Snatch (60%)100 Double Unders25 Snatch (60%)100 Double Unders Stimulus/Focus: This WOD will be cardiovascularly taxing. Try to do small sets of work and take quick […]
23 June 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Walk WOD: 30 Minute AMRAP10 Burpees20 Ab Mat Sit Ups10 Handstand Push Ups Stimulus/Focus: This workout will be taxing on the shoulders and lungs. The long time domain will be challenging. Find a steady pace and just keep moving. Aim for 10 rounds. Cool Down: Tabata Side Plank Holds
22 June 2022
Warm-up: Coach’s Choice WOD: Four Couplets*Five minute cap on each. No time to rest in between. 21-15-9Floor Press (95/65)(65/45)Kettlebell Swing (1.5/1)(1/25) 21-15-9Floor Press (95/65)(65/45)Kettlebell Clean (1.5/1)(1/25) 21-15-9Floor Press (95/65)(65/45)Goblet Squat (1.5/1)(1/25) 21-15-9Floor Press (95/65)(65/45)Kettlebell Snatch (1.5/1)(1/25) Cool Down: ROMWOD
21 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 8) Use 80% for all sets. Lift on a 3-minute clock. WOD: 20 Minute AMRAP25 Deadlifts (135/95)(95/65)15 Wall Balls (20/14)(14/10) Stimulus/Focus: Leg crusher! Aim to take only one break on deadlifts and go unbroken on wall balls. Cool Down: Tabata Ab Mat Wall Ball Sit Ups