WOD (28-May-2018)

9am only


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.


WOD (25-May-2018)

For Time: **Fast & Heavy**

  • 21 DB Thrusters
  • 400m Run
  • 18 DB Thrusters
  • 400m Run
  • 15 DB Thrusters
  • 400m Run

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

WOD (23-May-2018)

Part A)

3rds for time:

  • 5 Squat Snatch @60% 1RM
  • 10 OH Squat (Same Weight)
  • 400m Run
  • Rest 2 min

Rest 5 min

Part B)

3rds for time:

  • 10 Snatch Grip Deadlift @75% 1RM Snatch
  • 2 min Max Row
  • Rest 2 min

Rest 5 min

Part C)

3rds NOT for time:

  • 20 V-ups
  • 10ea side Plank Elbow Touches
  • 10ea side Landmine Rotational Punch


WOD (18-May-2018)

“Fight Gone Bad”

3 rounds of:

  • 1min. – Wall-ball (20/14)
  • 1min. – Sumo Deadlift high-pull (75/55)
  • 1min. – Box Jumps (24/20)
  • 1min. – Push-press (75/55)
  • 1min. – Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


WOD (16-May-2018)


  • 10 Power Cleans @60# 1RM
  • 2 min Max Row
  • Rest 2 min

Rest 5 min


  • 10 Sumo Deadlift High Pulls
  • 200m Run
  • 90 Sec Rest

Rest 5 min


  • 10 Strict Toe-to-Bar
  • 100m Suitcase Carry
  • 60 Sec Plank