“Christine” 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″)

The gym will be open from 7-9 am on Memorial Day. “Murph” is the WOD, please allow yourself enough time to complete the workout during this time period.   “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., […]

14 min AMRAP of Team of 3: 10 cal row 10 hang cleans 85/115 10 burpee box jump overs *congo line style – partner A starts on rower, when they finish partner B begins rowing and A starts hang cleans, Partner C may row when B is done…continue this format for 14 min.  You may […]

WOD One arm Overhead Walking lunges length of gym down & back (55/35) 100 double Unders/300 Singles 50 Wall Balls (20/14) 25 Toes to Bar 50 Wall Balls 100 Double unders/300 singles One arm Overhead walking lunges length of gym down & back *This is a modified version of one of the individual Events from […]

WOD 1. Conditioning EMOMx16: A) 12 KB Front Rack Lunges (53’s/35’s)(35’s/25’s) B) 12 Deficit Push-ups (stacking plates) C) 12 DB Box Step-Ups (45’s/30’s)(35’s/25’s) D) 50s Plank Hold (elbows)