WOD BLOG

May 27th, 2018

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Category: CROSSFIT WOD
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01460 (9:00 am only.)

1. “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 it will be referred Read more...

May 25th, 2018

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Category: CROSSFIT WOD
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01459

1. Complete as many rounds as possible in 12 mins of: 6 Pull-up 6 Push-ups 6 Kettlebell Swing (Russian)s, 70/53 lbs 6 Goblet Squats, 70/53 lbs   2. MOBILITY PREP (10 MINS)   3. Complete as many rounds as possible in 12 mins of: Farmer’s Walk, 70/55 lbs, 200 m 30 KETTLEBELL HIGH PULL 70/55 Read more...

May 24th, 2018

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Category: CROSSFIT WOD
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01458

1. 4 rounds for time of: Run, 400 m 50 Air Squats   2. Rom Wod (15 mins)   3. Complete as many rounds as possible in 15 mins of: Run, 200 m 10 Burpees 50 Mountain Climbers

May 23rd, 2018

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Category: CROSSFIT WOD
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01457

1. 4 rft: 400 m run 30 reverse lunges 30 ab mat sit ups   2. mobility prep (10 mins)   3. 12 minute amrap: 50 double unders 15 push Ups (hr) 30 second plank hold   4. row 1000 m for time.  

May 22nd, 2018

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Category: CROSSFIT WOD
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01456

1. 1 mile run for time.   2. amrap 3 minutes : 2 pull ups 4 push ups 6 air squats   rest 2 minutes   amrap 3 minutes: 4 pull ups 8 push ups 12 air squats   rest 2 minutes   amrap 3 minutes: 8 pull ups 12 push ups 16 air squats Read more...