Thursday, May 31, 2012

75 wallballs
100 double unders
75 wallballs

Post score to comments

Wednesday, May 30, 2012

"Mary"
20min AMRAP
5 HSPU
10 Pistols
15 Pullups

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Tuesday, May 29, 2012

3 RFT:
5 Deadlifts (225/155)
30 Box Jumps (24/20)

Post time to comments

Monday, May 28, 2012

100 Thrusters (95/65)

Every minute on the minute do 4 Burpees

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Thursday, May 24, 2012

***NO CLASS FRIDAY OR MONDAY***

Enjoy your Memorial Day Weekend!

All the classes will be coming together Saturday at 1000 to do "Murph"

Wednesday, May 23, 2012

"Murph"

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 to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Tuesday, May 22, 2012

Deadlift 3-3-3-3-3

"Death by box jumps"
(30/24)
1 BJ the first min, 2 the second, 3 the third....

Max# of Wallballs in 2min
(20/14)

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***There will be NO Foundations Class this Friday***

Monday, May 21, 2012

Max rep count for-
Shoulder Press
Rest 2min
Push Press
Rest 2min
Push Jerk
(65/45)
(Rep count stops as soon as the bar stops or drops)

Than

200m Sprints x8 rounds
Rest 45 seconds b/w rounds
(Post Score for each movement to comments)

Sunday, May 20, 2012

5min AMRAP x3
(1min rest b/w cycles)

3 OHS (95/65)
6 Pullups
9 Pushups

Thursday, May 17, 2012

Run 400m
25 Push ups
25 Squats
Run 800m
50 Push ups
50 Squats
Run 400m
25 Push ups
25 Squats

Wednesday, May 16, 2012

Snatch 1-1-1-1-1

5 RFT:
6x Muscle-ups
9x Sumo Deadlift High Pull (95/65)
12x Box Jump (24/20)

Tuesday, May 15, 2012

50 Double Unders
500m Row
50 Double Unders
500m Row
50 Double Unders

***Foundations Friday 18 May at 1130***

Monday, May 14, 2012

21-15-9
Wallball (20/14)
Hand Stand Push Up

Sunday, May 13, 2012

AMRAP 6min
4 Squat Cleans (135/95)
6 Burpees

Rest 3min

AMRAP 4min
4 Push Press (135/95)
6 Ring Dips

Cash out: 400m run

Thursday, May 10, 2012

OHS 1-1-1-1-1 AMRAP in 12 mins: 10 Burpees 15 Medball Cleans (20/14) Foundations tomorrow at 1130

Wednesday, May 9, 2012

Thursday AMRAP in 10 mins 30 Double Unders 20 Sit-ups 10 Ring Pushups Foundations Class Friday

Tuesday, May 8, 2012

10 Hang Squat Cleans 2 Rope Climb 15 Hang Squat Cleans 2 Rope Climb 20 Hang Squat Cleans 2 Rope Climb (95/65) There will also be a foundations class Friday at 1130-1300

Monday, May 7, 2012

3 RFT: 10 Toes to Bar 15 Box Jumps (24/20) 20 KB Swings (1.5/1) Once done Max time Plank hold

Sunday, May 6, 2012

"Fight Gone Bad" 1 min stations for 3 rounds: Wallball (20#-10'/14#-9') SDHP (75/55) Box Jump (20") Push Press (75/55) Row for calories

Thursday, May 3, 2012

Friday
5rds
Run 400m meters
15 OHS (95/65)

Foundations tomorrow

Wednesday, May 2, 2012

Thursday AMRAP in 10 mins 10 Snatches (95/65) 10 Ring Pushups Foundations Friday

Tuesday, May 1, 2012

Wednesday Front Squat 5-5-5 compare progress to 4/10 30 Burpee Pullups 30 Walking Lunges (alternating steps) with plate overhead (45/25)