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Most Recent Benchmark WOD was Memorial Day - MURPH on May 29,2017 (26 days ago)



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06/15/2015 (Time)
6-15-2015 (Time) Cardio,Strength
Warmup  
- Group Warmup Simon Says  

Stretch  

Movement Review  
B. Squats 5x8@65,70,75%max  
After every set 10 box Jumps 30/24  

WOD (18min Cap)  
21-18-15-12-9  
Wall Balls  
Abmat Situps  
2 Burpees at the top of every min
0% 0%
Chosen as WOD: Mon,Jun 15,2015 Thu,Feb 26,2015
1st6:18Aurea Mon,Jun 15,2015
2nd6:25Gilda Mon,Jun 15,2015
3rd7:02Cristina O Mon,Jun 15,2015
1st7:02Vikram Mon,Jun 15,2015
2nd8:00Miguel S Mon,Jun 15,2015
3rd15:00Jordan Mon,Jun 15,2015
1 MILE RUN OUTSIDE (Time) Body Weight,Cardio
Warmup x3  
2 minutes jump rope
15 lunges
10 good mornings


WOD
1 mile run (old gym, Lenox Ave and back)


Deficit Deadlifts (7×5)  

Standing on a 2″ riser  
Use a weight that is comfortable and can maintain good form….. Complete every 1:30 (stand on a plate for the riser)
0% 0%
Chosen as WOD: Tue,Apr 11,2017 Fri,Sep 16,2016 Tue,Sep 6,2016 Fri,Jul 1,2016 Fri,May 6,2016 Sat,Nov 21,2015 Thu,Sep 3,2015
1st5:59 Megatron Tue,Apr 11,2017
2nd6:17 Bree Tue,Sep 6,2016
3rd6:40 ashley bru Tue,Apr 11,2017
1st5:44 +Jordan Tue,Sep 6,2016
2nd5:46 a-Lemar Fri,Jul 1,2016
3rd6:02 Daniel H Tue,Sep 6,2016
1-11-2016 (Time-Rx+) Cardio,Strength
Warmup
- 200 Double Unders  

Stretch/Movement Review

Strength
F.Squats 4x8 70-75% Max
Dumbbell Lunges 20 Alt legs after every set

3 rounds (Time)
40 Cal. Row
40 Air Squats
40 Abmat Sit ups
Use a 25/10lbs plate for RX

Finisher
Stretch
0% 0%
Chosen as WOD: Mon,Jan 11,2016
1st26:43 +Elle Mon,Jan 11,2016
2nd17:30 lizbeth Mon,Jan 11,2016
3rd21:06 Bree Mon,Jan 11,2016
1st27:35 +a-Lemar Mon,Jan 11,2016
2nd18:15 tim s Mon,Jan 11,2016
3rd25:39 Cory Mon,Jan 11,2016
1-11-2017 (Reps)
Warmup
- 10 Strict Press
- 10 Barbell Lunges
- 10 Airsquats

Strength
5x5 Turkish getup build to Heavy

WOD
5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest
0% 0%
Chosen as WOD: Wed,Jan 11,2017
1st186 Megatron Wed,Jan 11,2017
2nd178 Kelly B Wed,Jan 11,2017
3rd166 Melinda Wed,Jan 11,2017
1st207 a-Lemar Wed,Jan 11,2017
2nd196 Jake M Wed,Jan 11,2017
3rd188 a-John Wed,Jan 11,2017
1-12-2016 (Time-Rx2+) Cardio,Strength
Warmup
- Group Warmups
20 secs each, Jumping Jacks, Airsquats, Pushups, TuckJumps, High Knees

Stretch/Movement Review

50 Double Unders
40 Shoulder to Overhead (65/45)scale (95/65)RX(135/95)RX+
30 Sumo Deadlift High Pulls
20 Burpees Over Rower
30 Sumo Deadlift High Pulls
40 Shoulder to Overhead  
50 Double Unders

Finisher
5x10 Pushup Dumbbell Row use challenging weight
0% 0%
Chosen as WOD: Mon,Mar 20,2017 Tue,Jan 12,2016
1st13:50 Brittany A Mon,Mar 20,2017
2nd14:13 Elle Mon,Mar 20,2017
3rd14:15 Melinda Mon,Mar 20,2017
1st21:27 +a-Lemar Mon,Mar 20,2017
2nd27:36 +Adam Mon,Mar 20,2017
3rd11:28 Jimmy Mon,Mar 20,2017
1-12-2017 (Time)
Snatch (8×2 @70% of 1RM)

* Perform a set every minute for 8 sets…. No Touch and Go!! *

Snatch Pull (3×3 @90% of 1RM)

*These are High Pulls (elbows high and outside at the top)*

WOD (Time)

For Time:
70/60 Cal. Row
60/50Double Unders
50/40 Med Ball Squat Cleans 20/15
0% 0%
Chosen as WOD: Thu,Jan 12,2017
1st8:16 Amber Thu,Jan 12,2017
2nd10:06 Sedy Thu,Jan 12,2017
3rd8:40Cindia Thu,Jan 12,2017
1st9:01 a-Lemar Thu,Jan 12,2017
2nd10:26 Nick G Thu,Jan 12,2017
3rd10:42 Jordan Thu,Jan 12,2017
1-13-2016 (Time-Rx3+) Cardio,Strength
Warmup
- High Knees, Butt Kickers, Etc

Stretch/Movement Review  

Strength
Bench Press 4x10 (build to 80%max)
-  
Hang Power Clean (Every min (10mins) 3 Hang Power Cleans)
Use 70% of 1RM Power Clean for weight

WOD (Time)
For Time:
1000m Row or 1.5Mile Bike Ride
50 Box Jump Overs (24/20)
50 KB Swings (55/35)

Finisher
25 Toes 2 Bar
25 Abmat Situps
25 Toe Touches
25 KB Twist
0% 0%
Chosen as WOD: Wed,Jan 13,2016
1st10:16 Megatron Wed,Jan 13,2016
2nd11:17 Melinda Wed,Jan 13,2016
3rd11:31 Ruth A Wed,Jan 13,2016
1st12:19 +a-Lemar Wed,Jan 13,2016
2nd7:57 Mark K Wed,Jan 13,2016
3rd12:06 Jordan Wed,Jan 13,2016
1-13-2017 (Time)
Warmup
- 100 Double Under

Stretch/Movment Review

WOD :Time
30-20-10:
Pull-ups
Calorie Row or Bike
Directly into…
30-20-10:
Strict Press (75/55#)
Jumping Lunges

Finisher
Work on a skill you are weak in
0% 0%
Chosen as WOD: Fri,Jan 13,2017
1st17:37 Brittany A Fri,Jan 13,2017
2nd18:07 Megatron Fri,Jan 13,2017
3rd18:23 Bree Fri,Jan 13,2017
1st13:35 Nick G Fri,Jan 13,2017
2nd19:14 a-John Fri,Jan 13,2017
3rd18:00Vikram Fri,Jan 13,2017
1-14-2016 (Rounds-Rx3+) Cardio,Strength
Warmup
2 rounds Take your Time
- 20 Jumping jacks
- 10 kb swings
- 10 barbell lunges

Stretch/Movment Review
-Deadlift & Strict Press

Strength
4x8 Strict Press ( build to heavy)
10 strict pull-ups after every set

WOD
7 min Amrap
7 Deadlifts (315/225)
14 SHSPU

Finisher
Tabata  Toes 2 Bar or Leg Raises
0% 0%
Chosen as WOD: Thu,Jan 14,2016
1st3+7 Megatron Thu,Jan 14,2016
2nd7+8Chrissy Thu,Jan 14,2016
3rd6+6Aurea Thu,Jan 14,2016
1st4+11 +a-Lemar Thu,Jan 14,2016
2nd5+14Andrew Hol Thu,Jan 14,2016
3rd4tim s Thu,Jan 14,2016
1-15-2016 (Time) Body Weight,Strength
Warmup
- 1000m Row or Miranda Lane Run Weather dependent

Stretch

Stretch
4x8 Back Squats build to 80%max

WOD (Time)

For Time:
50 KB Swings 55/35Rx
100 Wall Ball Balls (30/20)
50 Burpees
0% 0%
Chosen as WOD: Fri,Jan 15,2016
1st15:32 Melinda Fri,Jan 15,2016
2nd10:51lizbeth Fri,Jan 15,2016
3rd14:01Kelly B Fri,Jan 15,2016
1st14:07 Jordan Fri,Jan 15,2016
2nd12:43tim s Fri,Jan 15,2016
3rd12:51Miguel S Fri,Jan 15,2016