arms

2021-06-04

Gardening landscape front yard Time: 5:00:00 (1429 calories)

WOD MEMORIAL DAY “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run 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. To learn more …

2021-05-28

WOD 7 rounds 200m run 10 snatches (75/55) Time: 16:58 (75# clean and jerks)

2021-05-26

WOD 12 – 9 – 6 Box jump (30″) Over shoulder ball drop (70#) 1k row Time: 9:18

2021-05-23

Washed car WOD “Cooper” 10 rounds 10 burpees 10 air squats 10 push-ups 10 sit-ups 30 min time cap Time: 21:51 (substituted burpees with 5 rounds of in-n-outs and 5 rounds of box jumps)

2021-05-18

WOD 1000m row 3 rounds 10 t2b 10 burpees 10 kb swings 1000m row Time: 17:55 Rx (1.25 pd)

2021-05-15

WOD 10 Rounds 6 pull-ups 9 push-ups 12 sit-ups 15 air squats 30 double unders Time: 30:02 (substituted pull-ups with 1.25 kb swings on 8 rounds, substituted double unders with 10 calorie row on 5 rounds)

2021-05-11

WOD w/ Ethan 18 min AMRAP 2 k2e 4 box jumps 6 burpees 8 GHD sit-ups 10 calorie row Total: 7 rounds

2021-05-09

Warm up Washed Kat’s car WOD 7 min AMRAP 200m run 10 pull-ups 3 min rest 10 min AMRAP 200m run 15 push-ups 3 min rest 7 min AMRAP 200m run 25 air squats Total: 3 rounds + 3 ghd (ghd sit-ups instead of pull-ups), 5 rounds Rx, 3 rounds …

2021-05-08

Warm up Washed Grant’s car WOD 10 rounds 15 air squats 5 burpee box jumps (24/20) 4 cleans (155/105) Time: 16:31 (box jump only, 125#)