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