Archive for May, 2017

Monday, May 29, 2017

Posted: May 27, 2017 by jmdimitri in WOD

Memorial Day Murph Schedule

Classes will be 8 & 9 am, 5pm

Hope to see everyone Monday to honor Lieutenant Murphy. 
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.

Friday, May 26, 2017

Posted: May 26, 2017 by jmdimitri in WOD

50-40-30-20-10

air squats 

Ball 2 Toes (10/20 slamball) 

Ball Slams 

Russian Twists (R+L=2)

150m swim/400m run

Oly 6pm 

Thursday, May 25, 2017

Posted: May 25, 2017 by jmdimitri in WOD

Dead lift – take no more than 20 minutes to warm up to 90% of last weeks 2RM and do:

.
3 x 2 @90% of 2RM

5 RFT

10 Alt Pistols

20 KB Swings (35/55)

30 Lateral Parralette jumps

200m Run

Wednesday, May 24, 2017

Posted: May 24, 2017 by jmdimitri in WOD

For time:

800m run

50 wallball (14/20)

50 Burpee Box Jump Overs (20/24)

50 Pull-ups 

800m row 

Everyone, 

Download the free app “SugarWOD” the icon is pictured above. You can join our box and  your scores. You’ll need a password to join. Ask me at the box or text me, 985-788-0986 and I’ll give you the password. 

Jeannie

—————  

Oly 7pm

1)Hng Cln+FS+squat jerk

4×1/bar,40,50,60

2) Cnj doubles E2MOM12 (6-sets)

70,70,75,80,85

3)BS 

3×8

30 DB step ups AHAP w control

Tuesday, May 23, 2017

Posted: May 23, 2017 by jmdimitri in WOD

Strict Press

5 x 2 @ 90% 2RM 

For time:

18-15-12-9-6-3

RDL (95/135)

HSPU (Sc -DB PP) 

V-ups

200m run/row

Get ready “Murph” Monday May 29th

Monday, May 22, 2017

Posted: May 22, 2017 by jmdimitri in WOD

Front Squat 

5 x 2 @ 90% of 2RM 

12 min amrap

1 Power Clean 105/155**

10 dubs

10 Ab mat Situps

2 Power Clean 105/155

10 dubs

10 Ab mat Situps

3 Power Clean 105/155

10 dubs

10 Ab mat Situps

4 Power Clean 105/155

10 dubs

10 Ab mat Situps…..

**or ~80%

Oly 7pm

 1) Split Jerk

4×2/work up to 80%

2×1/85%

2) Sn DL w shrug

5×3/90,95,100,105,105+% of Sn

3) OHS

5×2/70,75,80,85

Friday, May 19, 2017

Posted: May 19, 2017 by jmdimitri in WOD

For time: 
100m swim/400m run

50 4-count flutter kicks 

100m swim/400m run 

50 Alt Lateral KB Lunges (R+L=2)

100m swim/400m run

50 V-ups

100m swim/400m run

20 In & Outs/40 Plank Alt.Arm/leg raises*

100m swim/400m run

*Plank Alt Arm/leg raises=

While in plank raise Rt arm + Lt Leg, then switch to Lt arm + Rt leg

Oly 6pm

 1) Split Jerk

4×2/work up to 75%

2×1/80%

2) Sn DL w shrug

5×3/90,95,100,105,105+% of Sn

3) OHS

5×2/70,75,80,85,90% of Sn