WOD

“Fight Gone Bad!“

Three rounds of:
Wall-ball  20/14(Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CASH-OUT: 1000m Run (Stop & Shop Loop: left on Benson, Right on Merrick, Right on Smith, Right on Hewlett)

Strength:

Deadlifts: 5-5-3-3-1

WOD

10-1 Hang Clean (135/95)

1-10 HSPU

Strength:

Squats: 5-5-3-3-1

WOD

3RFT

21 Power Snatch (95/65)

400m Run

Cash-Out: 50 Knees To Elbow

WOD

“The Admiral”

3RFT

20 Burpee pullups

20 Front squats(155/105)

20 Box jumps (24/20)

 

“Perceive that which cannot be seen with the eye”

WOD

Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

 

Than you to all those who ave served our country

Strength

Weighted plank  3 rounds as long as possible 1min rest between rounds 45/25

 

WOD

20 min AMRAP

10 Strict press(clean first rep) 95/65

10 Burpees

10 Leg raises

10 Push ups

10  KB swing 55/35

 

 

Memorial Day (Monday 5/27/13)

There will be one “ALL LEVELS” class at 9AM ONLY!

Strength–

Over head squat 5×5

WOD

6RFT

10 pull ups

10 over head squat 95/55

10 wall balls

10 knees to elbow

 

Cash out

500 meter Row

 

“Whatever doesn’t kill me… had better start running”