Month: July 2024
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WOD May 29, 2020 (Friday)
Read More: WOD May 29, 2020 (Friday)HOME WORKOUT Coach Moe Warm up: 5 Rds 10 quarter squats 10 lunges 10 kang squats 10 shoulder taps Moe’s Special: For time 100 Burpees **Top of the minute 10 air squats Core (Moe’s specialty part 2) 3 sets 30 sec work /15 sec rest Plank dips upright bicycle Plank knees to elbows
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WOD May 28, 2020 (Thursday)
Read More: WOD May 28, 2020 (Thursday)HOME WORKOUT The answer to your question 8 min AMRAP 15 push ups 15 V-ups *3 min rest 8 min AMRAP 20 air squats 20 sit ups
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WOD May 27, 2020 (Wednesday)
Read More: WOD May 27, 2020 (Wednesday)HOME WORKOUT Up in Smoke 10 Rds for time 14 squats 14 Alt DB snatches 14 Hand Release burpees **25 min cap
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WOD May 26, 2020 (Tuesday)
Read More: WOD May 26, 2020 (Tuesday)HOME WORKOUT Rick Rolled “Tabata Russian Twist *1 Min rest Tabata Reverse lunges *1 Min rest Tabata V-ups *1 Min rest Tabata Overhead squats”
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WOD May 25, 2020 (Monday)
Read More: WOD May 25, 2020 (Monday)HOME WORKOUT WARM UP: Dynamic Warm up WOD: MURPH (adjusted) For Time: 1-Mile Run (or run for 8 minutes) 100 DB Rows 200 Push ups 300 Air squats 1-Mile Run (or run for 8 minutes) In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This…
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Memorial Day 2020
Read More: Memorial Day 2020We are the Land of the Free because of the Brave. Today we honor the memory of service members who made the ultimate sacrifice to protect the freedom we enjoy. Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any…
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WOD May 22, 2020 (Friday)
Read More: WOD May 22, 2020 (Friday)HOME WORKOUT Warm-up Kickboxing Combos Strength: 5 Rounds/E2:30MOM Bi’s and Tri’s Bi’s dumbbell “21’s” Tri’s dumbbell kickbacks WOD: 3 x’s 5 Min. AMRAPS **1 min rest between each round** 1st Round (5 Min.) 5 box dips 5 air squats 5 burpees REST (1 Min.) 2nd Round (5 Min.) 7 push ups 7 bicycles ( R&L…
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WOD May 21, 2020 (Thursday)
Read More: WOD May 21, 2020 (Thursday)HOME WORKOUT Practice: 10 Minutes of Pistols Core: 10 Min Ab Work 5 Rounds for Quality 5 V Ups 5 Leg Raises :30 Plank WOD: 5 Rounds for Time Run 200M 10 Alt Single Arm Devil’s DB Snatch
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WOD May 20, 2020 (Wednesday)
Read More: WOD May 20, 2020 (Wednesday)HOME WORKOUT For Quality: 50 Hollow rocks :30 plank 50 Superman :30 plank WOD: 10-1 Clean* Box Jump *use an odd object. weight cannot be a DB, KB, or barbell
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WOD May 19, 2020 (Tuesday)
Read More: WOD May 19, 2020 (Tuesday)HOME WORKOUT Warm up: 4 Rounds Tempo: 4-0-4-0 5 Right Single Leg Deadlift 5 Left Single Leg Deadlift DB: 35/50 Barbell w/ weights: 55/75 WOD: For Time Buy in: 20 Burpees Then 50-30-10 Lateral hops over object 10-20-30 G2OH Buy Out: 20 Burpees
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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CrossFit – Fri, Oct 11
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…
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CrossFit – Thu, Oct 10
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 10 Chest to Bar 15 Lateral Burpees Rx Bar 115/85 Rx+…
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