Our first of several Hero WODs for November. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Lopez was in pursuit of a suspect who ran from… Read more »
It’s fabulous to workout with friends that can lift you up. “Barbara” Benchmark WOD 5 RFT 20 Pull ups 30 Pushups 40 Sit-ups 50 ASQ 3min rest Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Curl Grasshoppers (r/l= 1)
Strength Day E2MOM x 6 3 Front Squats** **30 DUs after each set Then Tabata Bottom to bottom air squats *rest position is at bottom of squat
Two of our strong ladies working through rope climbing progressions. “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 Hang Power CL (135/95) “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer… Read more »
LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 The short story: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding… Read more »
Did someone say rowing? Let’s wrap up this week with a little cardio. Partner WOD 20 RFT/ For Total Cals ** 5 Pull ups 10 Push-ups 15 ASQ * ME Cal Row Partner one working on Round while Partner… Read more »
Ability to catch air certainly helps with DU work. For Total Reps 2 min ME ASQ 3 min rest 2 min ME Power Snatch (95/65) 3 min rest 2 min ME DUs *Score is total Reps “It’s not whether you… Read more »
Chelsea is here to play for a longer wod today. “Chelsea” EMOMx 30 5 Pull-ups 10 Push ups 15 ASQ “The fear of failure takes the joy out of living.” – Charles F. Glassman
Justin knocking out tempo pull-ups. We all have a movement or WOD that’s our jam. What is a movement or WOD that when you see it, you say “YES!”? “Barbara” Benchmark WOD 5RFT 20 Pullups 30 Pushups 40 Situps… Read more »
Nick taking a moment to smile during this past weekend’s deadlift ladder. “Cindy” full of “Grace” For Time 1 Clean & Jerk (135/95) 1 Rd of “Cindy” 2 C&J 1 Rd of “Cindy” 3 C&J etc til 10 C&J… Read more »
It’s easy to see Erick progressing with his consistent efforts on movements and workouts. Look at him flying through a few double unders last week.
**Reminder this week are the Nutrition Challenge ending WODs**
Challenge WOD 1
*can be 500m row or 20 cal AAB (use whatever you used initially)
Optional Buy Out
*This workout is the definition of endurance and satamina. There is nothing fancy here, just work and because such is a very mentally challenging workout.
*Building mental toughness, here, to keep going will help carryover to other mentally changing aspects of your life.