Category Archives: WOD

Thursday 05.28.15

WARM-UP 500m Row PVC Mobility Banded Shoulder Mobility Hip Mobility 5 Money Makers :20 HS Hold Explanation of the HERO and MOVEMENT STANDARDS METCON “Nate” Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. … Continue reading

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Wednesday 05.27.15

WARM-UP 400m Row 2 Rounds of: 10 Band Pull-aparts 5 Empty Bar Thrusters 5 Inch Worms PVC Mobility Explanation of the HERO and MOVEMENT STANDARDS METCON U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to … Continue reading

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Tuesday 05.26.15

WARM-UP 200m Run 10 Dowel Pass-Throughs 200m Run 10 Dowel Good Mornings 200m Run 10 MB Squat Cleans Explanation of the HERO and MOVEMENT STANDARDS METCON U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd … Continue reading

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Monday 05.25.15 – 8:00am and 9:30am Classes ONLY

Memorial Day Murph Challenge We are an official host gym for the Memorial Day Murph Challenge benefiting the Michael Murphy Scholarship Foundation In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, … Continue reading

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Sunday 05.24.15

Open Gym 10:00am – 12:00 noon

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Saturday 05.23.15

9:15am Team WOD 2 person teams complete 100 rft: 1 hspu 2 power cleans 135/95 3 burpees 10:00am Hero WOD U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade … Continue reading

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Friday 05.22.15

WARM UP PVC Mobility 4 Rounds: 5 Jumping Squats 7 Push-ups 9 Slam Balls STRENGTH Deadlift 3rm – compare to 4/3 METCON 5 RFT 5 Atlas Stones to Shoulder 5 Muscle Ups – 1 MU = 3 Ring Rows + … Continue reading

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Thursay 05.21.15

WARM UP PVC Mobility 5:00 Dynamic Warm-up then Stretch STAMINA 1 Mile Run – compare to 4/15 All Groups METCON As far as possible in 10:00 4-8-12-16… OHS T2B Elements: 55/35; Toes to pole Fitness: 65/45; Knee-ups Performance: 75/55; K2E … Continue reading

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Wednesday 05.20.15

WARM UP PVC Mobility 3 Rounds: 5 Empty BB Good Mornings 10 Russian KB Swings 20 Toe-touches to standing STRENGTH STRENGTH/OLY Clean 1RM – compare to 4/1 Elements: Power or Full Fitness: Full or Power Performance: Full Clean Competition: Full … Continue reading

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Tuesday 05.19.15

WARM UP PVC Mobility Row 400m 3 Rounds: 5 Walk-out push-ups 10 Air Squats 20 Jumping Jacks STRENGTH ME Handstand Hold Elements: accumulate 5 wall climbs as high as possible Fitness: accumulate 7 wall climbs Performance: HS Hold Competition: HS … Continue reading

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