Wod

Monday May 25, 2020

Today’s schedule has been modified to a 6:30pm Stretching class only for Memorial Day

Memorial Day Stretching Class
https://us02web.zoom.us/j/87997616487?pwd=MkpFMEVyOEVPTVJqRisyUGFLaFZEZz09

Meeting ID: 879 9761 6487
Password: 859743

‘Murph’

For time
1 Mile run
Then
100 Pull ups
200 Push ups
300 Squats
Then
1 Mile run

*Pull ups can be subbed for sit ups

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

Sunday May 24, 2020

Mobility Class 10AM

https://us02web.zoom.us/j/86409540156?pwd=NW0zcGE4SnFVUmUxTEtpRXhxRDJSQT09

Meeting ID: 864 0954 0156
Password: 501631

Saturday May 23, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Big 3’

3 rounds
20 Burpees
25 Sit ups
30 Push ups
25 DB snatches (alternating arms each rep)
20 Jumping squats

Friday May 22, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Happy Hour

Use the link below to join in our 6:30PM Hangout
https://us02web.zoom.us/j/84445805666?pwd=T0ZVVTdFY1pVTHlGZWNhekd0bmJqUT09

Meeting ID: 844 4580 5666
Password: 938986

‘Fast Feet’

Every 3 minutes for 21 minutes (7 sets)

200 M run

12 Lunges

12 Step ups

Thursday May 21, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Hang With It’

AMRAP 13

Hang squat clean thruster (if you’re using 1 DB then alternate every 5 reps)

*EMOM starting at 0:00 5 burpees

*Score is total reps of hang squat clean thrusters*

Wednesday May 20, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Stretching Class

Use the link below to join in our 6:30PM Stretching Class
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

’10 at a Time’

AMRAP 15

10 DB deadlifts

10 Single arm DB push press (5 on left arm/ 5 on right arm)

10 Push ups

Tuesday May 19, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Lungie’

For time

50-40-30-20-10

Double unders

Lunges

Sit ups

Monday May 18, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Quick Count Down’

AMRAP 18
200 Meter run
15 Squats
10 Kettlebell swings
5 Burpees

Saturday May 16, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Dolla 50’

AMRAP 20
50 Sit ups
100 Lunges
50 DB snatches (alternating arms every rep)
100 Double unders

Friday May 15, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Happy Hour

Use the link below to join in our 6:30PM Hangout
https://us02web.zoom.us/j/84445805666?pwd=T0ZVVTdFY1pVTHlGZWNhekd0bmJqUT09

Meeting ID: 844 4580 5666
Password: 938986

‘Quick 8’s’

AMRAP 14
8 Single arm DB hang squat clean (right arm)
8 Push ups
8 Single arm DB hang squat clean (left arm)
8 Handstand push ups (pike push up)

Thursday May 14, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Burpee and Bell’

10 Rounds of

1 minute on/ 1 minute off

12 Kettlebell swings

Max effort Burpees in remaining time

*score is total number of burpees

Wednesday May 13, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Stretching Class

Use the link below to join in our 6:30PM Stretching Class
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

‘Blade Runner’

For time

400 Meter run

then

15-12-9

Single arm hang dumbbell clean and jerk (alternating arms every rep)

Step ups

then

400 Meter run

then

9-12-15

Sit ups

Single arm thrusters (alternating arms every 3 reps)

then

400 Meter run

Tuesday May 12, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Pocket Change’

AMRAP 20

50 DB Push Jerk (alternating arms every 5 reps)

75 Double unders

50 DB overhead lunge steps

75 Double unders

Monday May 11, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Full Speed’

For time
10 Rounds of
5 Push ups
10 Squats
100 Meter sprint
Rest 1 Minute

*Move through the push and squats as fast as possible and finish with a 100 meter all out sprint, or 15 seconds if you do not have a mark distance.

Make sure you warm up to your sprint! Don’t skip it, you’ll be sorry if you do!

Saturday May 9, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Lucky 7s’

For time

7 rounds of

7 DB snatch

14 Dips

7 DB snatch

200 Meter run

Friday May 8, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Zoom Trivia
Grab your favorite beverage and join us for some Trivia!
https://us02web.zoom.us/j/87499280050?pwd=YXNJSVpIYVVHT3JYRTlxRVhQTDBNdz09

Meeting ID: 874 9928 0050
Password: 878515

‘Plank it’

For time

5 Rounds of

10 Single arm DB Strict press

15 Burpee squats

10 Single arm DB strict press

30 Second plank

Thursday May 7, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Space Mountain’

AMRAP 16

8 Push ups

12 Sit ups

24 Mountain climbers

Thursday May 7, 2020

6:30PM Stretching Class

Use the link below to join in our 6:30PM Stretching Class
https://us02web.zoom.us/j/87430574644?pwd=bWJwaHRqdi9ybk9hQndJTVZXNjJmQT09

Meeting ID: 874 3057 4644
Password: 434475

Wednesday May 6, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Power Hammer’

AMRAP 10

10 Squats

8 Single arm DB power cleans

10 Lunges

8 Single arm DB power cleans

Tuesday May 5, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

5:30PM Class
Join us for 5:30PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83025982602?pwd=WTdjTUlxR1Job0wzMHgvSTJqT3JHQT09

Meeting ID: 830 2598 2602
Password: 330757

‘Burpee Sprint’

For time
10 Rounds of
200 Meter Sprint
10 Burpees
Rest 1 Minute
*Hit this one hard, if need be scale the burpees to keep the intensity up.

Tuesday May 5, 2020

Taco Hangout!

Use the link below to join in!!
https://us02web.zoom.us/j/88212239635?pwd=dXJiYjJCWVpIK3dPZk15RmdvQ2J1QT09

Meeting ID: 882 1223 9635
Password: 737256

Monday May 4, 2020

Catch our workouts anytime on YouTube*

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

Noon Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Cindy’

AMRAP 20
5 Pull ups or 5 Sit ups
10 Push ups
15 Squats

Saturday May 2, 2020

Catch our workouts anytime on YouTube*

Noon Class
Join us for 12PM Zoom workouts using the link below!
https://us02web.zoom.us/j/83293329569?pwd=SEZRTDdHMG5LaTVnOEQzUFViblpBUT09

Meeting ID: 832 9332 9569
Password: 831749

‘Shake A Leg’

AMRAP 20
100 Squats
75 Step ups
50 DB Snatch (alternating arms each rep)

Saturday May 2, 2020

Grab your favorite beverage and join us on Zoom for our Friday Night Community hangout!! Use this link to join the Hangout!

https://us02web.zoom.us/j/84622918935?pwd=SDNDaENXMjhhR3R5Z1YrWVpvaGl4dz09

Meeting ID: 846 2291 8935
Password: 044356

Friday May 1, 2020

Catch our workouts anytime on YouTube*

Noon Class

Join us for 12PM Zoom workouts using the link below!
https://us04web.zoom.us/meeting/register/vJAudeuurjMv017XOqf9sW_NhhPOANEJ5Q
Meeting ID: 143-226-085
Meeting Password: 943876

‘Thruster Sprint’

7 rounds of
6 Single arm DB squat clean thrusters
30 Jump ropes
6 Single arm DB squat clean thrusters
Rest 1 minute

Monday May 25, 2020

Sunday May 24, 2020

Saturday May 23, 2020

Friday May 22, 2020

Thursday May 21, 2020

Wednesday May 20, 2020

Tuesday May 19, 2020

Monday May 18, 2020

Saturday May 16, 2020

Friday May 15, 2020

Thursday May 14, 2020

Wednesday May 13, 2020

Tuesday May 12, 2020

Monday May 11, 2020

Saturday May 9, 2020

Friday May 8, 2020

Thursday May 7, 2020

Wednesday May 6, 2020

Tuesday May 5, 2020

Monday May 4, 2020

Saturday May 2, 2020

Friday May 1, 2020

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