WOD

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3
Jun

Uncharted

JUNE 4 , 2021

AMRAP 2

run 100m – buy in

then amrap in remaining 2 min …

2 burpees over bar

2 ground to overhead 95 / 65

Rest 2 min

AMRAP 3

250 m run – buy in

then amrap in remaining 3 min

3 burpees over the bar

3 ground to overhead 95 / 65

rest 2 min

AMRAP 5

run 400m – buy in

In remaining 5 min amrap

5 burpees over the bar

5 ground to overhead 95 / 65

rest 2 min

amrap 7

run 500m – buy in

In remaining 7 min amrap

7 burpees over the bar

7 ground to overhead 95 / 65

30
May

Murph

WOD 5 – 31 – 21

830 am class only , after the WOD , breakfast burritos will be sold at the gym provided by a POP – up tent by Taco Nick.

There will be detailed ways to scale this Workout on the whiteboard.

“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.

27
May

Dead or Alive

May 28 , 2021

Monday – Memorial Day Murph , 830 am class only.

After the class at 10 am there will be $8 breakfast burritos provided by Nick.

” Honor those that paid the price for our Freedom”.

Free Nutritional Zoom Call with LInda from the dunk tank

Submit questions to a coach if you have a specific question you want answered.

June – 2nd – 3 pm – wednesday https://us02web.zoom.us/j/8850971282

Cardio class at 930 this Saturday. 30 – 45 minutes of a fun sweat with friends. Come to Team WOD at 830 and stay for 930 Cardio – classes will be programmed so you can take both. Or just take 1 if you like too. No pressure.

WOD

5 rounds

5 deadlifts

15 wall ball

5 deadlifts

15 box jumps

185 / 125 respectively

20 / 14 ball

24 / 20 inch box jumps

26
May

Push Press strength

May 27 th 2021

Free Nutritional Zoom Call with LInda from the dunk tank

Submit questions to a coach if you have a specific question you want answered.

June – 2nd – 3 pm – wednesday https://us02web.zoom.us/j/8850971282

Cardio class at 930 this Saturday. 30 – 45 minutes of a fun sweat with friends. Come to Team WOD at 830 and stay for 930 Cardio – classes will be programmed so you can take both. Or just take 1 if you like too. No pressure.

WOD

Push Press from rack on 2 min

10 – 3 – 10 – 3 – 10 – 3 – 10 – 3

sets of 10 same weight ,

sets of 3 build

B. cash out

amrap 15

50 cal bike

50 hspu or scale db press.

23
May

Up Up and Away

Cardio Class was really awesome this Saturday , We will do another Cardio class again this Saturday 9:30 on May 29th.

WOD 5 . 24 . 21

AMRAP 20

Run 100m

10 Sumo Deadlift High Pull

10 burpees

10 hang power snatch

30 double unders

Use a 75 / 55 barbell respectively.