WOD

Warm UP STRENGTH Metcon STRENGTH . . EMOM for 8 Minutes 4 Rds for Time EMOM for 10 Minutes Abs MB Warm Up Odd: Push... Read More

Warm Up Not for Time w/ Partner Tabata Abs Box Jump x5 4 Rds of: Thrusters x200 Waiters Walk x30m 20 Walking Lunges Pull Ups... Read More

Warm Up STRENGTH EMOM for 16 Minutes of: not for time Abs . Deadlift 8,8,8,8 (3011) Odd: 8 Deadlift 15 Banded Y’s  2 x 45... Read More

“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,... Read More

Cupid Never Quits In pairs for Total Reps . Meet Cute 3 minutes of: Patner high 5 Push Ups Courtship 5 minute ascending ladder “I... Read More

Foam Roll Strength Every 4 Minutes for 16 Minutes Dynamic Mobility RDL 4,4,4,4,4 4 DB Snatches Each Arm . TRX 3 Way  4,4,4,4,4 6 Box... Read More

Foam Roll Strength Complete as many rounds and reps Dynamic Mobility Press 4,4,4,4,4 as possible in 10 Minutes of: 8 minutes of BB Lunge 4,4,4,4,4... Read More

Dynamic Mobility EMOM for 5 Minutes With a Partner Perform 5 Rds of Each Exercise Snatch Warm Up 3 Snatch from Hip @ 75% Each... Read More

Foam Roll Strength 4 Rds For Time Plate Abs x100 Dynamic Mobility Front Squat 4,4,4,4,4 10 Pistols Alt Legs Squat Specific Warm Up Inverted Row... Read More

Foam Roll “Low Ceiling Filthy Fifty” Dynamic Mobility For time: . 50 Box jump, 20/16 inch box . 50 Kettlebell Row, Each Arm 16/12 kg .... Read More