May 29, 2014 WOD
For Time: 21 Deadlift @230/160 400 Meter run 15 Deadlift @230/160 400 Meter run 9 Deadlift @230/160 400 Meter run
May 28, 2014 WOD
For Time: 50 Kettlebell Swings 53/35lbs 30 Push Press 75/55lbs 100 Overhead Plate Step Ups 45/35lbs @ 20in. box
May 27, 2014 WOD
“Annie” 50-40-30-20-10 Double Unders Sit Ups Then…. 15-12-9-6-3 Front rack lunges 95/65 Wall ball shots @ 20/14lb to 10′ target
May 26, 2014 Hero WOD
“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 Read More …
May 24, 2013 Hero WOD
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, Read More …
May 23, 2014 WOD (No open gym)
**There will be no open gym Today (May 23, 2014)** 15 Minutes to Find 1Rep Max Clean then, 10 Minute AMRAP: 3 Clean @70% 10 Wall Balls 20lb/14/lb @10 Foot Target *Cleans are full cleans
May 22, 2014 WOD
11.2 Open WOD 15 Minute AMRAP 9 Deadlifts (155lbs/100lbs) 12 Push-ups 15 Box jumps (24″/20″)
May 21, 2014 WOD
10 Minute AMRAP: 5 Burpees 7 Kettlebell Swings 53/35 9 Squats *This is the WOD for on ramp 1, lets dig out those old scores and see how much you PR!!!!
May 20, 2014 WOD
For Time: 150 double under buy in: 5 Rounds: 10 Medball Clean Wall Balls 20/14lb ball @ 10ft target 10 Pull-ups with 20/14lb. medball 200 M. Run
May 19, 2014 WOD
15 min AMRAP: 9 Deadlifts 115/80lbs 6 Hang Power Snatches 115/80lbs 3 Over Head Squats 115/80lbs 1 Round of Cindy/Mary