Archives

“Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run This workout is in memory of Navy Lt. Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June [...]

“Fithy Fifty” 50 reps of each for time: Box jumps (24/20″) Jumping pull ups Kettlebell swings (16/12k) Walking lunge Knees to elbows Push-press (bar only) Back extension Wall [...]

Strength – Power Snatch For time 21-15-9: Power Snatch (75/55#) Box Jump (24/20″) Toes to Bar Finisher: Evil Wheels 3 by 15 reps * these are not called super awesome fun wheels for a [...]

Five rounds for time of: 10 Sandbag complex* (50/35lb) 10 Sledgehammer swings (16lb) * The complex consists of: clean it, press it overhead, stationary lunge left, stationary lunge right, drop it [...]

Strength – Push press 5,5,3,3,3 AMRAP 15 min 10 Thrusters (95-65) 10 Back Extensions 15  Pull ups CF Kids WOD…

AMRAP 30 minutes: 400m run 21 Kettlebell swings (24/16k) 21 “Rowers” (Army PFT sit-ups) Finisher: Turkish get-ups 10/10 Even KR was rocking the 6P WOD  

Strength – Deadlift 5-5-3-3-3 2x for time 12 DL (185/135#) 3 Burpee box jump (24/20″) 9 DL 6 B box jump 6 DL 9 burpee bpx jump 3 DL 12 burpee box jump Yeah Dot Drillz!!!  

Today we are doing the recently revised Army Physical Fitness Test: * 60-yard shuttle run * 1-minute rower * Standing long jump * 1-minute push-up * 1½-mile run CFJC Kids got into the Army PT [...]

Run 800 meters 20/20 Sledgehammer swings (16lb) 15 Medicine ball cleans (20/14lb) Run 600 meters 20/20 Sledgehammer swings 15 Medicine ball cleans Run 400 meters 20/20 Sledgehammer swings 15 [...]

Partner warm up – one partner does 10 burpees while the other partner does wall balls. Switch places and continue for 3 minutes. Strength: Back squats 5-3-3-1-1 Then, three rounds for time [...]