‘Post Memorial Day Recovery’

Tuesday May 26, 2020 ‘Post Memorial Day Recovery’ 15 Min AMRAP Buy In: 50 Vups 26 Skater Lunge Taps (L+R=2) 26 Tuck Up Jumps 26 Mountain Climbers (each leg) 26 Deadlifts (barbell 135/95 or lighter/or Dumbbbell, Kettlebell, or Odd...

Hero WOD – ‘Murph’

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...

‘Working For Another Day’

Saturday May 23, 2020 ‘Working For Another Day’ Buy In: Run 400 m or Run for 2 min 18 Min AMRAP: 25 Weighted Step Ups (box or chair) 25 Lunges 25 Windshield Wipers 25 Dumbbell or Kettlebell Snatches

‘The Fight Continues’

Friday May 22, 2020 ‘The Fight Continues’ Buy In: 60 Butterfly Situps 7 Rounds of: 20 Lunge Jumps 40 Kettlebell/Dumbbell Swings 40 Single Overhead Lunges 20 Single Leg Vups


  Thursday May 21, 2020 ‘Survivor’ 17 Min AMRAP (use a barbell 95/65 or, increase the reps by 7 Dumbbell or Kettlebell, or odd object) 15 Shoulder to Overhead or Strict Press 15 Burpee Over Bar or Object 15 Front Rack Lunges 15 Weighted...