Workout of the Day (WOD)

11/24/2013

11.25.13 WOD

Monday Nov 25 SWOD EMOM 5 min Cleans (1 High Hang + 1 Low Hang) 70% Then rest 1 minute (load to 85%) EMOM 5 min […]
11/21/2013

11.22.13 WOD

Friday Nov 22nd Benchmark/Hero WOD Partner “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
11/20/2013

11.21.13 WOD

Thursday Nov 21 SWOD Deadlift 4×7 (moderate weight) WOD **With a Partner** Chipper 60 Ring Dips 120 Alt Kb Push Press 180 abmat Cash out 50 […]
11/19/2013

11.20.13 WOD

Wednesday Nov 20 SWOD 5×3 Med Ball cleans (Members) 5×3 Clean 75-80% WOD 2 Rounds for total reps 1 min each movement per round -Back Squat […]