Month: August 2014

Monday 1st Sep

Labor Day Schedule Change 830am and 10am ONLY “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 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 of Mike’s favorites and he’d named it “Body Armor”. …

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Saturday 30th Aug

WOD: (Barbell: #115/#75) Thruster: 50 HPCL: 40 PJ: 30 OHS: 20 HPSN: 10 For Time Accessory: Back Squat 5×5 Heavy As Possible Every 3 Minutes Extra Credit: PCL OTM 20 Minutes (HAP) Accumulate over 10 minutes – HSPU (Strict): 10 HSPU (Strict): 10 (2” Deficit) HSPU (Strict) 10 (4” Deficit) Sprint 100 Yards Rest 1:00 …

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Friday 29th Aug

WOD: Run: 800 Pull Up: 50 Double Under: 50 Run: 800 For time Accessory: Overhead Squat 5×5 Heavy As Possible Every 3 Minutes Extra Credit: PSN OTM 20 Minutes (HAP) Pull Up/Dip Complex Bent over Row: 10 Farmers Carry: 25 yards Strict Shrug: 10 Farmer’s Carry: 10 AMRAP: 10 Minutes

Thursday 28th Aug

WOD: Slam: 12 (#30/#20) Wall Ball: 12 (#20/#14) Swing: 12 (32kg/24kg) AMRAP: 12 Minutes Accessory: Deadlift 5×5 Heavy As Possible Every 3 Minutes

Wednesday 27th Aug

WOD: Tabata :20/:10 x 8 1:00 Rest Air Squat Push Up AbMat Sit Up Accessory: Bench Press 5×5 Heavy As Possible Every 3 Minutes Extra Credit: CL&J OTM 20 Minutes (HAP) Hand Walk (Practice 10 Minutes) – Choose challenging skills based on your level Sled Drag – 800 yds Backwards

Tuesday 26th Aug

WOD: Run: 100 Burpees: 10 5 Rounds for Time Accessory: Front Squat 5×5 Heavy As Possible Every 3 Minutes Extra Credit: SN: OTM 20 Minutes (HAP) Pull Up/Dip Complex Yoke – Zercher carry – 25 yards. (10 Rounds) Choose a load that is very challenging.

Monday 25th Aug

Partner Filthy-Fifty (You-Go-I-Go….complete 100 of each movement as a team) For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Accessory: …

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Sunday 24th Aug

WOD: SlamBall Run 100m KB Front Squat 20 Pull-ups 12 5 Rounds for Time Accessory: Push Press 5×5 Heavy As Possible Every 3 Minutes Extra Credit: EMOTM 20 Mins Split Jerk (Heavy As Possible) Muscle Up: 20 (Accumulate 20 strict MU)

Saturday 23rd Aug

WOD: Prison Rules 2015 – 3 Reps Power Snatch/Power Clean&Jerk/Thruster (#95/#65) Extra Credit: Box Jump: 5 (30”/24”) OTM 12 Minutes

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