WOD or....."Workout of the day" this is where you come to find out what your coaches have in store for you. Unlike old school workouts there is a purpose and accountability for all WOD's. Some are numbered, some are timed and some are weighted. Crossfit doesn't get easier you just get better and go higher, get stronger and go faster.

Don't let the WOD scare you Crossfit is universally scalable so your trainers may tweak your time or your weights we will get better together one WOD at a time.

  • Monday

    "Murph" 

    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.

  • Saturday

    Saturday class cancelled but open gym from 8 to 10am.

  • Friday

    A) For time: (benchmark) 

    800 m Run


    B) For time: 

    10 rounds

    6 HSPU

    8 pistols/ 16 air squats

    10 box jumps

  • Thursday

    A) Front Squats

    5 sets of 5 reps 

    * pause at the bottom for 3 seconds


    B) For time

    40 wall balls

    40 plate burpees

    30 walls balls

    30 plate burpees

  • Wednesday

    A) 6 min EMOM

    175/200m row


    B) For time:

    100 double unders

    35 pulls ups  

    100ft OVH lunge @ 45/35lbs

    35 pulls ups

    100 double unders

  • Tuesday

    A) 10 min EMOM

    2 Clean and Jerks 

    * (move up each round or stick with one weight for 10 sets) 

    B) For time:

    7 rounds

    10 Deadlifts @ 155/105; 135/95; 115/80

    8 ring dips

    6 Hang cleans @ 155/105; 135/95; 115/80

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