by semmaburba | 14pm948UTCWednesday | Workout of the day (WOD)
Warm Up: Stretch, tabata pushups WOD: Row 2k then without resting– 21-15-9 reps for time of: Push Jerks (115, 80) Ring Dips Barbell Hops (over and back = 1 rep) Bonus: 10 GHD situps 20 Toes toe bar 30 K2e 40...
by semmaburba | 14pm947UTCWednesday | Workout of the day (WOD)
WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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...
by semmaburba | 14am952UTCWednesday | Workout of the day (WOD)
Please post to comments if you plan on attending morning classes today and which class! TRIBE!!! Warm Up: 10 minute “Stupid Squats” WOD: Four rounds for time of: Run 400 meters Wall ball shots (20,14) 30 reps 15...
by semmaburba | 13am947UTCTuesday | Workout of the day (WOD)
Starting today, We will have a class at 4:15pm M-TH. Warm up: amrap 8 minutes: 10 pushups, 15 situps, 20 double unders WOD: “Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of 1.5 x BW Deadlift 1 x BW bench press .75 BW Clean BONUS: in groups of two, one...
by semmaburba | 12am913UTCMonday | Workout of the day (WOD)
TRIBE! I am overwhelmed with how well you all did at the games! I am so damn proud of every one of you! I love you all!! Please forgive me however, I am cancelling all Monday morning classes this week! So sorry! I am wrecked!! See you in the evening!!!!!! See the...
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