Friday WOD

053014
7 rounds for time of:
10 wall ball shots
10 pull-ups
10 pistols (5 each leg)
10 plate snatches 45#

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Monday home WOD

Although we do not have class Monday the 26th, we still have a WOD! Grab a friend and tackle it at home, the nearest park, or a running track.

And since you won’t have your coach with you, there are three available levels of the WOD. Chose the one that best suits you!

Home WOD
Level 1
12 min AMRAP
5 burpees
10 squats
15 knees to elbows (laying down)

Level 2
20 min AMRAP
10 burpees
15 squats
20 knees to elbows (laying down)

Level 3
20 min AMRAP
10 burpees
15 squats
20 knees to elbows (laying down)
Cash out:
5 rounds for time:
100m sprint
60 sec rest

Annual Murph WOD!

*as always, scaling will be available.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

for those in a time crunch, some members will be doing “half Murph”

Run 800m
50 pull-ups
100 pushups
150 squats
Run 800m

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”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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