Wednesday, May 31, 2017

EMOM 30 1) 8 push press (65/95) 2) 30 Dubs/40 seconds of attempts 3) Row Cal (10/14) 4) 10 Box Jump Overs (20/24)  5) 15 GHD (Sc -20 AbMat Situps) **Increase/decrease reps, weight, etc as necessary  Pregnant push-ups during Murph  ------------------------------- Oly 7pm  1) snatch 2 x 2 @70%  2 x 2 @75%  3 x... Continue Reading →

Tuesday, May 30, 2017

Strict Press– take no more than 20 minutes to warm up to 90% of your 2RM and do:4 x 2  .  20 Min AMRAP: 7 Deadlifts (95/135) 5 Burpees over the bar 7 Power Cleans (95/135) 5 Burpees over the bar 200m row 

Monday, May 29, 2017

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... Continue Reading →

Friday, May 26, 2017

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  1) Power Clean 4×1/bar,60,70,80 2) Cnj doubles E2MOM12 (6-sets) 70,75,80,85,90 3)BS  5 x 6, building 65-75%

Thursday, May 25, 2017

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

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... Continue Reading →

Tuesday, May 23, 2017

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

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%... Continue Reading →

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