June 2, 2021
For time:25 Strict Handstand Push-ups50 Wall Balls, 20/14 lbs75 Kettlebell Swings, 53/35 lbs50/40 Bike Calories Every time you break on any movement, add 10/8 reps to the final bike calories count. Don’t exceed 120/96 calories on the bike. Goal: Sub 18 mins I’m loving the looks of this one! The goal is to avoid breaking […]
June 1, 2021
3 rounds for time of:10 Power Cleans, 185/125 lbs20 Weighted Straight Leg Sit-upGoal: Sub 8 min Simple couplet today that is going to have you pushing the pace. Weight on the barbell is on the heavier side but some of you may be comfortable cycling some reps early on. This is likely a weight which […]
May 31, 2021
Memorial Day – 10am ONLY “Murph”For time:Run, 1 mile100 Pull-ups200 Push-ups300 Air SquatsRun, 1 mile Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who […]
May 29, 2021
8am-10am: Open Gym10am: Group WOD W/a Partner…AMRAP 26 minutes:18 Calorie Bike (ea.)6 Rope Climbs (3ea.)6 Squat Cleans (3ea. @ 185/135)6 Double Bar Over Bar Burpee (3ea.) Fun partner workout on deck today. This is meant to be a you go, I go format. This workout was designed and tested today as we prepare to send […]
May 28, 2021
“Build the Base” AMRAP 30 mins of:3 mins, max distance Row5 L/5 R Single Arm Kettlebell Swings, 53/35 lbs5 L/5 R Single Arm Kettlebell Front Rack Lunges, 53/35 lbs5 L/5 R Single Arm Kettlebell Push Press, 53/35 lbs50 Double Unders3 mins, max distance Row5 No Push-up Burpees5 Burpees5 Burpee Box Jumps, 24/20 in50 Double Unders […]
May 27, 2021
“The Chief” For 5 cycles:AMRAP in 3 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats Rest 1 min between each cycle.For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. […]