2019-06-01
WOD 20 min “Dice” w/ Kat 1 – mountain climbers (each leg) 2 – push-ups 3 – wall balls 4 – sit-ups (x3) 5 – oh lunges (20/14 wall ball ea. leg) 6 – kb swings (1.5/1.0) Total: 64, 37, 45, 57, 56, 23 (cool down 3, 3, 5, 3, …
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shoulders
2019-05-27
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 …
2019-05-24
WOD “GrAnnie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups 6 clean and jerks between each round for a total of 30 (135) Time: 19:10 Rx
2019-05-21
Weights Bench 10 x 135 8 x 155 2 x 175 Strict press 10 x 85 8 x 95 4 x 110 Front squat 5 x 110 5 x 140 5 x 170 Back squat 5 x 175 5 x 185 5 x 200
2019-05-19
WOD “Sisson” 20 min AMRAP 1 rope climb 5 burpees 200m run Total: 9 rounds + 161m (row) (rainy day) Finished 10th round after time expired.
2019-05-18
WOD Metcon (Time) 21-15-9-6-3 SDHP (95/65) Box Jumps (24″,20″) 10 M Sprints Sprints should be short fast and count each rep. No jogging Time: 17:01 Rx Also, completed a 2.5 mile walk with Kat. Time: 51:16 (315 calories)
2019-05-13
WOD 15 min AMRAP 30 cal row 20 c2b pull-ups 30 deadlifts (155) 20 wall balls (20) Total: 1 round + 8 wall balls (split regular pull-ups and push-ups on each round) repeat from 2018-11-24 Cool down: finished round 2
2019-05-10
WOD Metcon (AMRAP – Reps) [AMRAP 6 mins : 1 min rest] X 3 sets 300 Run 20 HR Push Ups 15 Burpees 10 Power Cleans Max Thrusters In Remaining Time * score is # of thrusters round 1: 135/95 round 2: 115/75 round 3: 95/65 Total: 2, 1, 0
2019-05-04
WOD “Dice” with Kat 20 min AMRAP 1 – box jump 2 – sit-ups (x2) 3 – push-ups 4 – thrusters (85) 5 – lunges (each leg) 6 – pull-ups Total: 23, 86, 13, 28, 24, 10
2019-05-02
WOD Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Time to prepare for Murph! Total: 5 rounds – 2000m run, 53 pull-ups (14, 12, 10, 9, 8)