Friday: 150529

Posted: May 28, 2015 by Todd Katz in Uncategorized

Part A) 2 rounds not for time (7 min. cap)
5 Strict HSPU
10 alternating pistols

Part B) Power Snatch (20 minutes work up to a heavy single)

Part C) 3 Rounds for Time:
800 Meter Run
10 Power Snatches (135/95)

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Thursday: 150528

Posted: May 27, 2015 by Todd Katz in Uncategorized

Part A) 3 Rounds not for time: (7 min. cap)
5 Ring Dips
5 Goblet Pause Squat (2 seconds)
5 Strict Pullups

Part B) Front Squat (15 min. cap)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Part C) EMOM 21
Minute 1: 3 Hang Cleans (moderate)
Minute 2: 6 Ring Dips
Minute 3: Row 12 Calories

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Wednesday: 150527

Posted: May 26, 2015 by Todd Katz in Uncategorized

Part A) Handstand Practice (7 min. cap)

Part B) Push Press (15 min. cap)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Part C) 5 Rounds for Time:
265 Meter Run
10 Knees to Elbow
10 Burpees to a two hand touch to the pullup bar. (target must be at least a 6 inch reach)

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Tuesday: 150526

Posted: May 25, 2015 by Todd Katz in Uncategorized, WODs

A very very big thank you to everyone who came out to the Potluck for our annual Memorial Day Murph WOD. This really is the best community and I absolutely love each and everyone of you!!!! A very big thank you to my coaches who came out and volunteered their time this morning! And a super big thank you to Coach Robin for running the Ladies Night with Athleta. 10% of the proceeds went to the Mike Murphy Scholarship Fund!!!!

Part A) Double Under practice (7 min. cap) If Double Unders are not a problem, work your triple unders.

Part B) Deadlift (15 min. cap)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Part C) GRACE (10 min. cap)
30 Clean and Jerks For Time 135/95

Part D) 100 AB Choice

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Compare to: 150330

Monday: 150525

Posted: May 24, 2015 by Todd Katz in Uncategorized

Reminder: Heats are at 8 and 9am. Potluck BBQ following the 9am WOD.


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

1 mile Run

Compare to: 140526

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.

Coach’s Notes: This is a tough workout as it should be… Remember our fallen heroes on this day. Please read how brave this man was and if you feel like you are struggling during this workout. Know how lucky we all are to be able to live free. Read about Murph here:

Saturday: 150523

Posted: May 22, 2015 by Todd Katz in WODs

5 Hang Cleans 185/155
10 Shuttle Runs 10 meters (down and back is one rep)

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Notes: You must touch the ground each time you turn around.

Friday: 150522

Posted: May 21, 2015 by Todd Katz in Uncategorized

Notes: Since we’ve only had 3 signups for the 10am heat for Murph, I have cancelled it and added an 8am heat. If you were registered for 9am but would rather do 8am, please signup. If you had signed up for 10 but still want to do it at that time, we’ll be here so feel free to do it then as “Open Gym”.

Part A) Overhead Squat (15 minutes work up to a heavy triple)

Part B) 12-9-6-3 Reps for Time:
Overhead Squats 155/125
Toes to Bar (unbroken) 10 burpee penalty for coming off bar
Bar Facing burpees
265 Meter Run Between Rounds

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