WOD Blog

Thursday 06.01.17

WOD “Team Tosh Sprints” Work/Rest with a partner… 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run *Try to pick a partner that runs at a similar pace… Read more »

Wednesday 05.31.17

WOD OPEN – PERFORMANCE – FITNESS “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity… Read more »

Tuesday 05.30.17

Warm Up Skill WOD: EMOM 10 Odd: Double Unders/Double Under attempts Even: 10 Wall Ball Toss Sit-ups (feet against wall/knees locked out) *Focus on refining your movement here, even if you are already… Read more »

Memorial Day Murph 05.29.17

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… Read more »

Saturday 05.27.17

0830 Partner WOD “Partner Kelly” 5 Rounds: 400 Meter Run (alternating every 200) 50 Box Jumps (24/20) 50 Wallballs (20/14) *Partners will share the reps on the Box Jumps and Wall… Read more »

Friday 05.26.17

Warm Up: Coaches Choice or Technique: 15 Minutes to work on the following complex. 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch *Take this time to focus… Read more »

Thursday 05.25.17

Warm Up: Coaches Choice or Skill: Pull Up – Hollow/Arch on the ground – Hollow/Arch hanging – Lat pull down – Hip extension/Pull – Push away *Coach will assist in… Read more »

Wednesday 05.24.17

WOD: “Weightlifting Wednesday” Overhead Squat – Heavy Set of 3 Then, EMOMx12, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 Deficit Pushups Min 3: 12 DB… Read more »

Tuesday 05.23.17

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Post scores to comments.

Monday 05.22.17

Warm Up: Coaches Choice Or 15 Minutes to work up in weight through the following sets 3-3-3-3-3 Thruster *This will peformed from the ground. WOD: OPEN “Table Manners” 3 Rounds:… Read more »