9AM AND 10:30AM ONLY BYOB AND FOOD AFTER THW WORKOUT. FRIENDS AND FAMILY WELCOME FREE! REGISTER ON WODFIY! For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...Read More
Strength: Bench Press 12 min work to a heavy single WOD: 16 MIN EMOM MIN 1: 15 KB Swings 53/35/26 MIN 2: 30 Sec Hand Stand Holds MIN 3: 200m Run MIN 4: 12 single DB Push Presses switch every 6 reps 50/35/25 *can start on any stationRead More
Strength: Overhead Squat 12 min to work to a heavy single off the rack WOD: 7 MIN AMRAP 15 Squat Snatches (96/65/55) 15 Lateral Barbell Burpees 15/12/9 Calorie Assault Bike Rest 3:00 MIN 7 MIN AMRAP 9 Squat Snatches (115/85/65) 9 Barbell Facing Burpees 9/6/3 Calorie Assault Bike * Scoring – the total amount of...Read More
WOD: On a 25:00 clock complete: “15:00 AMRAP Handle With Care” Then, at the 15:00 mark spend 8:00 building to a heavy complex. The workout ends at 23:00. Part 1: 0:00-15:00 15 MIN AMRAP 30 Double Unders 15 Deadlifts (115/85/65) 30 Double Unders 15 Hang Power Cleans (115/85/65) 30 Double Unders 15 Push Jerks (115/85/65)...Read More
Strength: Strict Press 15:00 min clock to find a 1RM Suggested warm-up 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 10 rounds for time: 30 Double Unders (same amount on singles) 15 Ab Mat Situps 5 Barbell Bent...Read More
WOD: “1/2 Murph” 800m run 50 pull ups 100 push ups 150 air squats 800m run *start and end with the 800m run, but segment the pull ups, push ups and air squats as needed. If you have a 20# vest – wear it!Read More
