Strength/Skill EXTENDED WARM-UP Build Quickly to Heaviest Workout Weight for 2 Sets of 3 Singles WOD 2 SETS 20 Power Clean (135/95)|(95/65) 15 Burpee 15 Power Clean (155/105)|(135/95) 15 Burpee 10 Power Clean (185/125)|(155/105) 15 Burpee -Rest 5:00 b/t Sets- *if you completed Murph yesterday and are feeling tired, do one set of this WOD […]

OPEN GYM FROM  8:00am-10:00am, ONLY. “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 favorites and he’d named it “Body Armor”. From here on […]

Team WOD Teams of 2 20 min AMRAP hill sprints *rest while your teammate runs Or MURPH -if you can’t be here Monday you can do Murph

CFCody WOD 4 sets 200 meter run/row/ski 5 DB/KB Power Cleans (55/35)(35/25) 10 front rack alt. reverse lunges 200 meter run/row/ski 5 DB/KB push press (55/35)(35/25) 10 front rack alt. reverse lunges -rest 1min b/t sets- *can use 1 or 2 DB/KB on the lunges  PureFit WOD 3 sets 200 meter run/row/ski 5 DB/KB Power […]

CFCody WOD 5 Rounds 300 meter run/row/ski or 15/12 cal bike 15 russian KB swings (70/55)(55/35) 3 rope climbs rope climb sub 12 Knees to elbows 20 min time cap PureFit WOD 4 rounds 300 meter row/ski 12 Russian KB swings 8 Knees to elbows or med ball sit ups MWOD PreWOD:  Banded Bully – Hook […]