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Category Workouts

28
May

WOD 5.29.2015

Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats (95/65) Post time to Wodify.

27
May

WOD 5.28.2015

Strength 15-min clock Work up to a heavy 5-rep Deadlift. For the remainder, perform AMRAP Strict Chinups. Metcon Three – 3 minute rounds of: 2 Ring Dips 4 Pushups 10m BearCrawl Rest one minute between rounds. Sub bench or bar dips for Rings. Post scores to Wodify.

26
May

WOD 5.27.2015

  Workout 8 min AMRAP Front squat Each time you break, run to the curb and back. rest 4 minutes 8 min AMRAP Push Press Each time you break, do 30 Double Unders. RX 115/75 RX+ 135/95 Post scores to Wodify.

25
May

WOD 5.26.2015

  CFDV crew does “Murph” at the beach. Workout Power Clean 5 x 3 Press 5 x 4-6 Barbell Row 5 x 4-6 or Weighted Chins 5 x 4-6 All movements should be done with progressive loading. Cash out with 50 Hip Extensions on the GHD. Post scores to Wodify.

23
May

WOD 5.25.2015

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 …

21
May

WOD 5.22.2015

Strength 7 x 3 Romanian Deadlift Progressive Load Metcon 10 min AMRAP 2 Bar Muscle-Ups 2 x 10M Bearcrawl Post scores to Wodify.

20
May

WOD 5.21.2015

Thin Lizzy 30 min EMOM 3 Power Cleans (135/95) 3 Front Squats 3 Shoulder-to-Overhead Post number of completed rounds as score (best possible score is a ’30’).

19
May

WOD 5.20.2015

Strength 10-min clock 30 Strict Chinups AHAP Every time you drop off the bar, perform a 10-rep set of band face pulls. Metcon 21-15-9-15-21 rep rounds of KB snatches(53/35) Box jumps(24/20) Post scores to Wodify.

18
May

WOD 5.19.2015

Workout 50/40/30/20/10 Double Unders Situps After each set of Situps, perform: 21 Trusters (95/65) 15 Toes to Bar 9 Burpees 30 min cap Post time to Wodify.

17
May

WOD 5.18.2015

Workout Back Squat 5 x 4-6 Bench Press 5 x 4-6 Hang Power Clean 5 x 3 Each movement should be done with progressive loading. Cash Out with 3 sets of Hip Extensions Post scores to Wodify.

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