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Thursday WOD 6/1/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am

1st Part of Class = GHD Hip Extensions 4 Sets of 10 Reps
WOD AMRAP IN 12 Minutes:
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

1st Part of Class = GHD Hip Extensions 4 Sets of 10 Reps
WOD AMRAP IN 12 Minutes:
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

1st Part of Class = GHD Hip Extensions 4 Sets of 10 Reps
WOD AMRAP IN 12 Minutes:
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

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Wednesday WOD 5/31/23

Wednesday Schedule: 6am/8am/9am/530pm

WOD FOR TIME:
400m run
120 Double Unders
400m Run
100 Air Squats
400m Run
80 Abmat-Sit Ups
400m Run
60 alt. DB Snatches
400m Run
40 Pull-Ups
400m Run
20 Handstand Push-Ups
400m Run

WOD FOR TIME:
400m run
120 Double Unders
400m Run
100 Air Squats
400m Run
80 Abmat-Sit Ups
400m Run
60 alt. DB Snatches
400m Run
40 Pull-Ups
400m Run
20 Handstand Push-Ups
400m Run

WOD FOR TIME:
400m run
120 Double Unders
400m Run
100 Air Squats
400m Run
80 Abmat-Sit Ups
400m Run
60 alt. DB Snatches
400m Run
40 Pull-Ups
400m Run
20 Handstand Push-Ups
400m Run

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Tuesday WOD 5/30/23

WORKING THROUGH THE PAIN! WHY? MURPH!

Tuesday Schedule: 6am/8am/9am/530pm WOD

 

1st part of class = Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises

1st part of class = Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises

1st part of class = Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises

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SATURDAY WOD IS MURPH

Saturday MURPH will start promptly at 8:30AM. Depending on the number of athletes who show for this will depend on the HEAT SCHEDULE. It will be first come first serve. Please bring a towel as this will happen RAIN OR SHINE and they are calling for rain. If you wish to workout in a weighted vest you will need to bring your own. We look forward to having you here to honor our HERO “MURPH” as well as all fallen soldiers on this day. We will be closed on Sunday and Monday in observance of Memorial Day.

The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice.

“Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.

The Murph workout is done for time and consists of:

  • A one-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Another one-mile run

The Murph workout is performed while wearing a 20lbs (~9kg) weighted vest or body armor. Scale as needed.

WHO IS MURPH?

Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings.

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the the 4 men.

Luttrell escaped, barely alive. Locals discovered his body and took it to a village where he was cared for over three days before being rescued by the SEALs.

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Friday WOD 5/26/23

SATURDAY 8:30AM 1st Heat of MURPH WILL START. Bring your own weighted vest if you wish to wear one. Bring a towel – this will happen RAIN or SHINE. We will be closed on Sunday and Monday in observance of Memorial Day.

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

STRENGTH
Split Jerk 1×1 10-12 minutes to find a heavy
WOD
For Time:
100 Wall Balls for Time as follows:
2:00 AMRAP – 1 min rest
40 Double Unders
10 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

STRENGTH
Split Jerk 1×1 10-12 minutes to find a heavy
WOD
For Time:
100 Wall Balls for Time as follows:
2:00 AMRAP – 1 min rest
40 Double Unders
10 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

STRENGTH
Split Jerk 1×1 10-12 minutes to find a heavy
WOD
For Time:
100 Wall Balls for Time as follows:
2:00 AMRAP – 1 min rest
40 Double Unders
10 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

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Thursday WOD 5/25/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH:
 Deadlift 1×1 10-12 minutes to find a heavy
WOD 
4 Rounds for time:
25 KB Swings
25 Box Step Ups (24/20)

STRENGTH:
 Deadlift 1×1 10-12 minutes to find a heavy
WOD 
4 Rounds for time:
25 KB Swings
25 Box Step Ups (24/20)

STRENGTH:
 Deadlift 1×1 10-12 minutes to find a heavy
WOD 
4 Rounds for time:
25 KB Swings
25 Box Step Ups (24/20)

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