Month: November 2018
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WOD May 29, 2019 (Wednesday)
Read More: WOD May 29, 2019 (Wednesday)Warm-up: Strict Toes-To-Bar (tabata) Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 12 Minute AMRAP 10 T2B 10 Pistols 250M Row RX+ 12 Minute AMRAP 10 T2B 10 Weighted Pistols 35/50 250M Row
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WOD May 28, 2019 (Tuesday)
Read More: WOD May 28, 2019 (Tuesday)Warm-up: Bent Over Row (5×10 each arm) *one set= 10 Right and 10 Left Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 3 Rounds for Time 250M Row 20 American KBS 35/53 15 Goblet Squats
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Memorial Day Murph 2019
Read More: Memorial Day Murph 2019Ready, Set, MURPH! Monday, May 27, 2019, 10:00am-1:00pm. Heat sign ups are posted on the white-board. Are you ready to take the Murph Challenge, One Worlders?! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of…
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WOD May 27, 2019 (Memorial Day Monday)
Read More: WOD May 27, 2019 (Memorial Day Monday)The MURPH (For Time): If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. It is all for a good cause. To Learn more about Lt. Michael Murphy and Why We Do the MURPH :…
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WOD May 24, 2019 (Friday)
Read More: WOD May 24, 2019 (Friday)Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: 3 RFT 250M Row 20 WB 14/20 15 S2OH 65/95
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WOD May 23, 2019 (Thursday)
Read More: WOD May 23, 2019 (Thursday)Warm-up: Tabata 3-5 Strict T2B Weightlifting: Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 12 Min AMRAP 12 T2B 12 Hang Power Cleans 95/135 12 HSPU
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WOD May 22, 2019 (Wednesday)
Read More: WOD May 22, 2019 (Wednesday)EMOM of the Day: Metcon (8 Rounds for reps) 8xE2MOM 35 DU Max Rope Climbs WOD: 15 Min AMRAP 15 American KBS 35/52 20 OH KB Lunges (10R/10L) 25 Goblet Squats
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WOD May 21, 2019 (Tuesday)
Read More: WOD May 21, 2019 (Tuesday)Warm-up: 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Overhead Squat 5xE2MOM 4 @ 70%+ WOD: 5 RFT 200M Run 10 OHS 65/95 10 Lateral Burpees
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WOD May 20, 2019 (Monday)
Read More: WOD May 20, 2019 (Monday)Warm-up: Every :30 for 2 Min :00-:30 – Beat Swings :30-:60 – Hollow Hold :60-:90 – Arch Hold :90-1:20 – Rest Weightlifting: Back Squat 5xE2MOM 5 Back Squats @ 70%+ WOD: 4 RFT 15 Cal row 10 Pull ups 10 Push Ups
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WOD May 17, 2019 (Friday)
Read More: WOD May 17, 2019 (Friday)Weightlifting: Split Jerk (1RM) 6 x E2MOM Work up to new 1RM! WOD: Your choice A or B A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
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