Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Dynamic
Teams Of 3
“Nate”
AMRAP in 28 Min
2 Muscle Ups
4 HSPU
8 KB Swing 70/53#
Relay Style
600m KB Run
Must Switch KB Every 100 Yards
10-8-6-4-2
Jumping Jacks
Windmills
Air Squat Jump
Shoulder Taps 1-1-2-2
Every 1:30 X 9 Rounds
3 Deadlifts
Build Up To Heavy 3m
AMRAP in 16 Min
36 Wall Balls 20/14
24/16 Cal Row
12 Burpees to 6 Inch Target
20 On / 20 Off X 15
Banded PVC Hollow Body Pass Thru
Back Extension
Inch Worms
Skill: Toes To Bar
Beginners: Kipping Straight Leg Above Hip Crease
Intermediate: 4 Sets X Max Equal Reps Toes 2 Bar – 1 Min Break Between Sets
Adv: Establish Max Rep Complex: 2 TTB + 1 Muscle Up – 3 TTB + 2 Muscle Up… ETC… TTB + Pull Up Combo Cool Too
In Teams Of 3
9000/6300m Bike
Every Time You Switch
30 Alt DB Hang Power Clean 50/35#
AMRAP in 11 Min
Partner Style
30/20 Cal Row
40 BF Sit Ups
50 Mountain Climbers 1-1-2-2
Specific Warm Up
Bear Complex
Build Up To MetCon Working Weight X 3 Reps Each Partner
Bear Complex: Front Squat From Ground – STOH – Back Squat – STOH
Partner Manion
7 Rounds
6 x 100m Run
29 Back Squats 155/105#
Squats are from floor
(every 100m counts as one REP)
AMRAP in 7 Min
10 Shoulder Taps 1-1-2-2
8/6 Cal Bike
6 PVC Muscle Snatch
4 PVC Pass Through
2 PVC OHS
Every 1:15 X 8 Rounds
2 Snatch Balance
Build Up To Heavy Double
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
AMRAP in 5 Min
10 Step Lunges
8 Toy Soldiers
6 Air Squats
4 No Push Up Burpe Broad Jump
2 Inch Worms
Every 30s for 15 Min
1 Power Clean and Jerk
Same weight All 30 reps
AMRAP in 17 Min
15 Dual KB Deadlift 70/53#
20 Yards Single Arm DB OH Lunge (Switch Hand Every 5 Yard) 50/35#
25 KB Goblet Squat 53/35#
30 Double Unders
20s On / 10s Off X 12
Plank On Rings
Straight Leg Sit Ups
Strict Hanging Leg Lifts
Teams Of 3
Buy In: 120/90 Cal Bike
“Triple DT”
5 Rounds
36 Deadlifts
27 Hang Power Clean 155/105#
18 STOH
Buy Out: 300m Syncro Run
10-8-6-4-2
Jumping Jacks
PVC Overhead Lunges
PVC Pass Thrus
Air Squats
Mobility
Barbell OHS Drills
EMOM X 10
2 Overhead Squats
Maintain Same Weight Rounds 1 – 5, Then Maintain 6 – 10
AMRAP in 15 Min
48 Double Unders
24 Wall Balls 20/14#
12 GHD Sit Ups
AMRAP in 6 MIn
300m Bike
150m Run
100m Ski
Skill : Rope Climbs
Beg: Learn To Support
Int: Practice Rope Climbs
Adv: 4 Strict – :Legless Rope Climbs
In Teams of 3
30 X 250/200m Row
*While Partner 1 Rows, Partner 2 or 3 Must Hold Hollow Body
Dynamic
Partner WOD
Partner Seven
7 Rounds
14 HSPU
14 Thrusters 135/95#
14 Knees To Elbow
14 Deadlifts 245/173#
14 Burpees
14 KB Swings 70/53#
14 Pull Ups
20-18-16-14-12
Bf Sit Ups
Rev Step Lunges
Shoulder Taps
Mountain Climbers
Every 1:15 X 7 Rounds
2 Hang Power Cleans
1 Full Clean
Maintain Weight First 4 Rounds Then Max Out
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
AMRAP in 7 Min
15 Jumping Jacks
12 Windills
9 PVC Muscle Sntach
6 PVC Pass Through
3 OHS
1 Box Jump
EMOM X 30
M1: 12 DB OHS 50/35#
M2: 9 Power Snatch 115/83#
M3: 6 Muscle Up
M4: 9 Box Jump Over 30/24
M5: 12 Cal Bike
M6: Rest
Dynamic
Buy In: 75 BF Sit Ups
27-21-15-9
Cal Row
STOH 115/80#
Goblet Squats 70/53#
Dynamic
Partner WOD
Partner LumberJack
AMRAP in 35
30 Deadlifts 275/195%
4 X 100m Run
30 KB Swings 70/53#
4 X 100m Run
30 Overhead Squats 115/80#
4 X 100m Run
30 Burpees
4 X 100m Run
30 C2B Pull Ups
4 X 100m Run
30 Box Jumps 24/20#
4 X 100 Run
30 DB Squat Cleans 40/30#
4 X 100m Run
10-9-8-7-6-5-4-3-2-1
Straight Leg Sit Ups
Plank To Push Up
Back Extension
Skill: Handstand
Beg: Learn To Get On Wall
Int: Practice Walking Wheel Barrow (Hanging Or On Shoulders)
Adv: Extablish Max Distance Handstand Walk
AMRAP in 16 Min
20 Wall Ball Shots 20/14#
15 KB SDHP
10 Toes 2 Bar
Dynamic
Partner WOD
4 Rounds
20 Cal Ski
40 Yard Single Arm DB OH Lunge 50/35#
Into
4 Rounds
30 Cal Bike
60 Double Unders
Into
4 Rounds
20 Cal Row
40 Single Arm DB STOH 50/35#
AMRAP in 6 Min
10 Jumping Jacks
8 Air Squats
6 Toy Soldiers
4 PVC Pass Thru
2 Inch Worms
EMOM X 8
1 Hang Squat Snatch
Start at 50% and increase every 2 rounds
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
30-20-10
Mountain Climbers
BF Sit Ups
Shoulder Taps
Then
Barbell Drills
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Teams Of 3
Buy In: 1500m Row
63-45-27
Hang Power Snatch 95/65#
15-12-9
Ring Muscle Up
Then
60 Curtis P 115/80#
Then
900m Ski
Dynamic
Specific Barbell Warm Up + Loading = 10 Min
35min Time Cap
5 Rounds
400 Run
10 Burpee Box Jump 24/20
10 SDHP 95/65#
10 Thrusters
1 Min Rest