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Blog Archive

WOD

For Time

  • 50 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 40 Pull-ups (L2: Strict Band Pull-ups)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 GHD Sit-ups (or 40 Hollow Rocks)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

WOD

“Bradshaw”

10 RFT of

  • 3 Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
  • 6 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 12 Pull-Ups (L2/L3: Strict Band Pull-ups)
  • 24 Double-Unders (L2: 12 Double Unders, L3: 48 Singles)

 

“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”. 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 20lb vest (14lbs for women) or body armor, wear it.

 

WOD

5 RFT of

  • 6 PVC Sotts Press
  • 9 Pull-ups (L2: Strict Band Pull-ups)
  • 12 Push-ups
  • 15 Burpees
  • 18 Mountain Climbers
  • 21 Tuck Jumps

WOD

For time:

  • 50 Push-ups
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Hanging Leg Raises
  • 50 Air Squats
  • 50 Sit-ups
  • 50 Jumping Jacks
  • 50 Mountain Climbers
  • 50 Calorie Row

Partner WOD Saturday!

Team of 3

Complete a 3000 Meter Row and a 1600 Meter Run.

Partner 1 rows, while partner 2 runs. Partner 3 rests. Rotate as needed.

Then

  • 100 Pull-ups (L2: Strict Band Pull-ups)
  • 100 Thrusters (45#/25#)
  • 100 Burpees

Two Partners working at the same time with combined reps. Third partner rests. Rotate as needed.

Then

100 Clam Crunches (each partner must complete these!)

40 Minute Time Cap!


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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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