WOD

Warm Up Not for Time w/ Partner EMOM for 8 Minutes of: Tabata 3x5x10 seconds Box Jump x5 4 Rds of: Odd: 5 Muscle Snatches... Read More

Warm Up EMOM for 10 Minutes 4 Rds With Partner switching arms each round EMOM for 8 Minutes MB Warm Up Odd: Push Press x5... Read More

Warm Up RUN EMOM for 10 Min of: RUN Metcon RUN .  400M Odd: 10 Muscle Cleans 400M  10,20,30 400M Abs x200 reps 3 Minutes... Read More

Dynamic Warm Up “Kelly” . 5 Rds For Time . 400m Run . 30 Box Jumps . 30 Wall Ball Shots

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