Workout of the Day

Skill:
Bench press/
Push press

WOD:
Bench press
3,3,3

And then:

AMRAP IN 20 minutes of:
10 box jumps/
10 push press/
10 situps/

Post rounds completes to comments.

Read more >

Skill:
Snatch

WOD:
21-15-9 reps for time of:
Power Snatch/
Burpee

Post times to comments.

Read more >

“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 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.

Post time to comments.

Read more >

Read more >

Skill:
Double under/
DB snatch

WOD:

7 rounds for time of:
I arm DB snatch, 5 reps each arm/
11 pullups/
21 double unders

Durabilty:
Ring L-sits

Post time and load to comments.

Read more >

Skill:
Hang Power clean

WOD:
Hang Power clean:
3-3-3-3

And then:

“Wilmot”

Six rounds for time of:
50 Squats
25 Ring dips

Post loads and times to comments.

Read more >

Skill:
Turkish get up/
Windmill

WOD:

“Helen”

3 rounds for time of:
Run 400m/
21 kettlebell swings/
12 pullups

Post time to comments.

Read more >

Skill:
Ball ups

WOD:

Overhead squat
3-3-3

And then…

For time:

10, 9, 8, 7….1 of

Box jumps, (30/24)/
Toes to bar/
Burpees/
Overhead squats

Post time to comments.

Read more >

Skill:
Deadlift

WOD:
For time:
10 yard bear crawl/
21 deadlifts
10 yard bear crawl/
21 HSPU’s
10 yard bear crawl
15 deadlifts
10 yard bear crawl/
15 HSPU’s
10 yard bear crawl/
9 deadlifts/
10 yard bear crawl/
9 HSPU’s

Post time to comments.

Read more >

Read more >