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WORKOUT OF THE DAY​

Get StARTED

MON 1JUNE15

5/31/2015

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LIFT/Skill
Kip Work Superman/hollow rock x 10
Kip swing 3x10
Kipping knee up 3x5
Kipping knee to chest 3 x 5 
Kipping toes to bar 3x5


WOD:
 9 minute amrap

 5 deadlift 
 10 ring row 
 15 box jumps

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SAT 30MAY15 WOD

5/29/2015

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SKILL
Handstand practice (15 min)

WOD
3 Rounds for time

20 Wall Ball 20/14
15 T2B (s:K2E)
30 Double Under (100 singles)
Med ball shuttle (down and up back stairs)
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FRI 29MAY15 WOD

5/28/2015

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LIFT:
Squat Clean
15 Minutes to heavy single

WOD:
HELEN
3 Rounds for time
400m Run
21 KB swings USA (S: Russian)
12 pull ups
(S: jumping ring pull ups)
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The ghost of "Helen"
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THU 28MAY15 Barbell Class

5/27/2015

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Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1


3x15 ring roll-out
3x1 min plank hold




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WED 27MAY15

5/27/2015

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LIFT:
Cross Fit Total

Best 1 of 3 attempts combined
Back Squat
Shoulder Press
Deadlift

WOD
ANNIE
50, 40, 30, 20, 10
Double Unders
Sit ups
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TUE 26MAY15 Barbell Class

5/25/2015

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Power Snatch – 5 x 3
Power Clean & PJ – 5 x 3(1+1)
Overhead Squat – 5 x 3

3x10/s KB Windmills
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MEMORIAL DAY 25MAY15

5/24/2015

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There will only be one class today from 9:00-10:30am

"MURPH" (with a partner)
1Mile Run: Partner A 400m, Partner B 400m, A 400m, B 400m

Alternating "Cindy":
( Each partner does 10 rounds)
 5 Pull ups
10 Push ups
15 Air Squats

1Mile Run: Same as above

From CROSSFIT.com 

This "Hero" WOD is 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.

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SAT 23MAY15 WOD Outdoors!

5/22/2015

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*Shoes with good traction are recommended today
Meet in the racquetball lobby area

WOD
4 ROUNDS FOR TIME
Farmer Carry 1 lap (around the block)
20 Banded Frog jumps
15 Wheel barrow push-ups/squats

Round 1: A, B, A
Round 2: B, A, B 
etc.


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FRI 22MAY15 WOD

5/21/2015

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SKILL
Pistol Squats 10 min 
aim 10/s SCALE: bungee

WOD
EMOM 24'Minute 
1: KB Clean& press/jerk
Minute 2: Knees to elbows
Minute 3: Declining Push-up

4/s plank semi-circles
3x20 arch body rockers
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THU 21MAY15 Barbell Class

5/20/2015

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 ALL CLASSES IN DOWNSTAIRS WEIGHT ROOM
Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

5x5 stiff leg deadifts
3x20 V-ups
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  • ABOUT+
    • COACHES
    • OUR PHILOSOPHY
    • Contact Us
  • WOD
  • RESOURCES
    • FORUM
  • GETTING STARTED
  • Class Schedule
  • MEMBERSHIP
  • OLYMPIC ATHLETIC CLUB