5.31.2021

W.O.D. 6.1.21

 

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602

5 Rounds for tine of:
500 m row 
15 Dumbbell Thrusters (35#50#)

   
Quote: 
“If you want to live a happy life, tie it to a goal, not to people or things.”
– Albert Einstein

5.30.2021

W.O.D. 5.31.21







 


Join us TODAY, Memorial Day, Monday May 31st at 10:00 AM at the "Lyons Den" (555 W. Beidler Rd, KoP) as we honor Lt. Michael Murphy and commemorate all who died while serving this country. There will be a picnic and social to follow; burgers, dogs and drinks provided, bring a snack or dish to share. 


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 there on it was 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. 

 Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen). 

 "Murph" 
For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 An appropriate scale for this WOD would be ("1/2 Murph"): 
800M Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
800 Meter Run

 Partner "Murph" is also an option: 
Two athletes complete the work together one person working at a time except on the runs. 
Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). 

Quote:
"There is nothing nobler than risking your life for your country." 

5.29.2021

W.O.D. 5.30.21



  

Dumbbell Boot Camp with Danielle at 8:00 AM!!!

Dumbbell Deadlift

Dumbbell Hang Clean

Dumbbell Push Press

Dumbbell Snatch 

Dumbbell Clean and Jerk 

+ MORE

Community Notes:
Join us tomorrow at 10 AM at the Lyons Den (555 W. Beidler Rd) for Memorial Day Murph and a picnic to follow!

Quote:
“The only way to prove you are a good sport is to lose.” 
– Ernie Banks

5.28.2021

W.O.D. 5.29.21




  

For time:
120 Double Unders
100 Ab-mat Sit-ups
40 Calories Air Bike
40 Calories Row
40 Hang Power Snatch (65/95#)
40 Burpees over the Rower

Community Notes:
Sunday 5/30 8:00 AM Bootcamp with Coach Danielle
Monday 5/31 10:00 AM MURPH and picnic at the Lyons Den (555 W. Beidler Rd)

Quote:
"Inside of a ring or out, ain't nothing wrong with going down. It's staying down that's wrong."
Muhammad Ali

5.27.2021

W.O.D. 5.28.21



 

 

Join us on ZOOM... 
6 AM 
 https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

Push Press 
3-3-3-3-3

Cash out:
Three 2-minute rounds of: 
 20 dumbbell box step-ups 
Max reps of dumbbell push presses 
 Rest 2 minutes between rounds 
 ♀ 35-lb. DBs and 16-in. box 
♂ 50-lb. DBs and 20-in. box

Quote:
"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." 
-Martin Luther King, Jr.

5.26.2021

W.O.D. 5.27.21



 

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
    Meeting ID:88548453602
     zoom password 321go

For time:
600 M Row
6 Rope Climbs (20ft)
500 M Row
5 Rope Climbs (20ft)
400 M Row
4 Rope Climbs (20ft)
300 M Row
3 Rope Climbs (20ft)
200 M Row
2 Rope Climbs (20ft)
100 M Row
1 Rope Climbs (20ft)

Community Notes:
Join us on Monday, Memorial Day 5/31 at 10:00 AM at the Lyons Den (555 W. Beidler Rd) for Murph and a picnic to follow!

Quote:
"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are."
-Bernice Johnson Reagon

5.25.2021

W.O.D. 5.26.21



 

 

 Join us on Zoom...

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

2 Rounds for time of:
800 M Run
30 Front Squats (75/115#)
30 Toes to Bar
30 Power Cleans (75/115#)

Quote:
"He who conquers others is strong; He who conquers himself is mighty." 
-Lao Tzu

5.24.2021

W.O.D. 5.25.21

 



Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
    zoom password 321go

Take 15 Minutes to build to a heavy Squat Snatch 

then....

"AMANDA"
9-7-5 reps of:
Ring Muscle Up
Squat Snatch (95/135#)

Quote:
"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved."" 
-Helen Keller

5.23.2021

W.O.D. 5.24.21





    

  Join us on ZOOM... 

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

"Ellen" 
3 rounds for time of: 
 20 burpees 
21 dumbbell snatches 
12 dumbbell thrusters 
 Use a single dumbbell on the snatches and a pair for the thrusters. 
 ♀ 35-lb. DBs ♂ 50-lb. DBs

Cash out:
5x5 Strict Chest to Bar (or weighted) Pull-ups

Quote:
"Do not pray for easy lives. Pray to be stronger men." 
-John F Kennedy

5.22.2021

W.O.D. 5.23.21

 



BOOT CAMP 8:00 AM- BRING A FRIEND!

for a....

Partner/Team Workout:

Prowler Pushes
Sled Drags
...and more

Community notes:
Join us TODAY for our second session of "Sunday Boot Camp" at 8:00 AM with Coach Danielle. Counts as a regular class for members, Non-members are also welcome; $25 drop in or 6 weeks for $100. 

Quote:
"Let me tell you the secret that has led to my goal. My strength lies solely in my tenacity." 
-Louis Pasteur (1822-1895), scientist and inventor of the pasteurization process

5.21.2021

W.O.D. 5.22.21



 

AMRAP in 20 Minutes:
25ft. OH Walking Lunge (65/95#)
8 Burpees
25 ft OH Walking Lunge (65/95#)
8 Chest to Bar Pull-ups

Cash out:
Tabata -L-sit 

Quote:
"Character consists of what you do on the third and fourth tries." 
-James A. Michener (1907-1997), American author

5.20.2021

W.O.D. 5.21.21



 

Join us on ZOOM... 
6 AM 
 https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

TEST DAY- RECORD RESULTS

3 RM Deadlift

CLICK HERE to compare to (2.11.21)

Cash out:
3 Rounds of:
AMRAP in 3 Minutes 
5 Deadlifts @70% 
10 Box Jump overs (20"/24")
Rest 3:00

With a partner "you go, I go" style... one partner will work for the entire 3:00 while one rests.


Quote: 
"The man who moves a mountain begins by carrying away small stones." 
-Confucius (551-479 BC), philosopher

5.19.2021

W.O.D. 5.20.21









Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
    Meeting ID:88548453602
     zoom password 321go

For max reps of each: 
5 min. of double-unders 
5 min. of clean and jerks 
3 min. of double-unders 
3 min. of clean and jerks 
1 min. of double-unders 
1 min. of clean and jerks 

 ♀ 65 lb. ♂ 95 lb.

Quote:
"Success is the sum of small efforts, repeated day in and day out." 
-Robert Collier (1885-1950), American self-help author

5.18.2021

W.O.D. 5.19.21













 

 Join us on Zoom...

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

TEST DAY - RECORD RESULTS

"Barbara" 
 Five rounds, each for time of: 
20 Pull-ups 
30 Push-ups 
40 Sit-ups 
50 Squats 

 Rest precisely three minutes between each round. 
Record total time for all rounds including rest.


CLICK HERE to compare to (2.12.21)

Quote:
"A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying." 
--B.F. Skinner (1904-1990), American psychologist

5.17.2021

W.O.D. 5.18.21






Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
    zoom password 321go

3 Rounds for time:
800 M run OR 1000 M Row
25 Handstand Push-ups

Quote: 
 It's not that I'm so smart, it's just that I stay with problems longer. 
-Albert Einstein (1879-1955), physicist and developer of the theory of relativity

5.16.2021

W.O.D. 5.17.21



    

  Join us on ZOOM... 

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

Back Squat 
5-5-5-5-5

Cash out:
AMRAP in 7 Minutes
7 Dumbbell Hang Squat Cleans (as heavy as possible)
7 Ring Dips

Quote:
Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying 'I will try again tomorrow.' --Mary Anne Radmacher, American author and artist

Memorial Day Murph

 


Join us on Memorial Day, Monday May 31st at 10:00 AM at the "Lyons Den" (555 W. Beidler Rd, KoP) as we honor Lt. Michael Murphy and commemorate all who died while serving this country. There will be a picnic and social to follow; burgers, dogs and drinks provided, bring a snack or dish to share. 


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 there on it was 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. 

 Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen). 

 "Murph" 
For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 An appropriate scale for this WOD would be ("1/2 Murph"): 
800M Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
800 Meter Run

 Partner "Murph" is also an option: 
Two athletes complete the work together one person working at a time except on the runs. 
Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). 

5.15.2021

W.O.D. 5.16.21

 

Sandbag Extravaganza 

2 Rounds + plus more!!! 
Join us, be surprised!

Sandbag Lunge
100 Meter Sandbag Carry
Sandbag Squat 
100 Meter Sandbag Carry
Sandbag Shoulder to Overhead
100 Meter Sandbag Carry
Sandbag March
100 Meter Sandbag Carry
Burpee over Sandbag
100 Meter Sandbag Carry
Sandbag Thruster 
100 Meter Sandbag Carry
Sandbag Toss
100 Meter Sandbag Carry
Sandbag Squat Clean
100 Meter Sandbag Carry


Community notes:
Join us TODAY  for our first of 6 sessions of "Sunday Boot Camp" at 8:00 AM with Coach Danielle. Counts as a regular class for members, Non-members are also welcome; $25 drop in or 6 weeks for $100. 

Quote:
"How you climb a mountain is more important than reaching the top.”
 ― Yvon Chouinard

5.14.2021

W.O.D. 5.15.21



 



GOOD LUCK COACH JENNA! 
She's tying the knot and getting married today!!!



Take 10 Minutes to build to a heavy 2 RM Thruster

then...

For time:
800 Meter Run 
21 Thrusters (65/95#)
21 Pull-ups
400 Meter Run 
15 Thrusters (65/95#)
15 Chest to Bar Pull-ups
200 Meter Run 
9 Thrusters (65/95#)
9 Bar Muscle Ups


Community notes:
Join us tomorrow for our first of 6 sessions of "Sunday Boot Camp" at 8:00 AM with Coach Danielle. Non-members welcome $25 drop in or 6 weeks for $100. 


Quote:
“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.” ― Oprah Winfrey