WOD:

Teams of 2 or 3

2 RFT of:
200m of walking lunges with MB overhead
100 KB swings 53/35
40 HSPU
400m farmers carry AHAP

Score is time of WOD

Warm Up:  400 m run/row, 10 pvc pass thrus, windmills, good mornings, ohs, bo rows, sdhp, 10 ball slams, 10 mb push ups, 10 chest passes w/ partner, 5 inchworms, 5 ring rows/pull ups

Skill Focus: BO Row

Warm Up: 400 m run; 10 banded pass thrus, 10 kb sdhp, 8 wall balls, 5 burpees


Mobility: Front rack and wrists

Skill Focus: Front Squat
Warm up and build to a heavy set of. . .

Warm Up:  1 min jumprope, 10 pass thrus/windmills, 2 x:  30 du's (10 attempts), 10 push ups, 10 hollow rocks, 5 strict pull ups, 50 mtn clmbrs (tot)


Skill Focus: Muscle up progressions (Ring or Bar) 15-20 minutes

Last wod before the Summer Fun begins and it's KID's CHOICE!

Warm Up:  2 rds of 250 m row, 10 kb sdhp, 15 kb swings; meet on the turf w/ a pvc


Skill Focus: Clean & Jerk
Warm up and build to about 75% of split jerk

2 Power Clean & Jerks E2MOM

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Nothing like a friendly game of cards to kick off the holiday weekend. . .


Coach deals; perform the task assigned before getting another card

King 20 sledge slams
Queen 10 m HS walk or accumulate 30 HS hold on the wall

Warm Up:  Row/run 1000 m; 10 ea single arm circles, 10 pvc pass thrus, windmills, good mornings, ohs, lat lunges snatch balance; 10 spiderman walking lunges, 5 jump squats, 5 broad jumps

Skill Focus: OHS
Warm up and. . .

Warm Up:  400 m run, 2 rds of Cindy (sub 20 box single squats for the 15 regular squats? etc. . . 5 pull ups, 10 push ups, 20 single leg box squats)


Skill Focus: Bench Press
Warm up and build to a . . .