Thursday 12-31-15

by | Dec 31, 2015 | W.O.D.

Warm up- Coaches choice  Shoulder mobility Dynamic stretches  Conditioning- Special New Years Eve WOD  Rocky Point: 9am and 10am Lake Grove: 9am 

Wednesday 12-30-15

by | Dec 30, 2015 | W.O.D.

Warm up- 3 min  max Double unders (scored) 10 OHS Shoulder mobility Dynamic streches Strength- Pendlay Row 3-3-3-3-3 Conditioning- 16 min AMRAP 5 Deadlifts (225#/155#) 40 Double unders 5 Strict pull ups (10...

Tuesday 12-29-15

by | Dec 29, 2015 | W.O.D.

Warm up- Roxanne 10 OHS  Shoulder mobility  Dynamic stretches Strength- Strict press 3-3-3-3-3 Conditioning- 14 min EMOM 5 Ring dips 4 Burpees 3 Box jumps (24″/20″)

Monday 12-28-15

by | Dec 28, 2015 | W.O.D.

Warm up-  4 Frames Rowling  10 OHS  Shoulder mobility Dynamic stretches  Strength- Split squat  10-10-10 superset with Hip raises 10-10-10 Conditioning- 1000m Row 50 Front squats (95#/65#) 30 Hang...

Thursday 12-24-15

by | Dec 24, 2015 | W.O.D.

Warm up- Coache’s choice 10 OHS Shoulder mobility Dynamic stretches Conditioning- 12 Days of Christmas  Schedule: Christmas Eve: Rocky Point- 9am and 10am Lake Grove- 9am Christmas Day: Rocky Point- Closed  Lake Grove-Closed  Merry Christmas ...