Summer's Coming


Time to capitalize on shirt off minutes…

Super Set:

Deadlift 3-3-3-3-3

Broad Jump 2-2-2-2-2


8 minute AMRAP – 

3 Squat Cleans

3 Hang Cleans

3 Shoulder to Overheads

25 Double-unders

Mind Over Matter…


…I don’t mind, because it doesn’t matter. 

“I’m tired. “

It doesn’t matter.

“This workout is hard?”

It doesn’t matter.

“I don’t feel like it.”

It doesn’t matter.

“I won’t be as fast as other people.”

It doesn’t matter.


 6-8 RFT

400m Run

8-13 Pull-ups

20-25 Push-ups

30-38 Squats

StrongMOM Sunday


Happy Mothers Day!  What better way to celebrate motherhood that with an awesome strongman wod and then some relaxing yoga!! 

In teams of two complete the following workload in any order with one person working at a time:

5 Rounds at each station – 

1.  5 Tire Flips – 10 Tire Jumps – 15 Sledgehammer Hits

2. Sled Drag (1 lap on turf) – 10 Double KB Squat Cleans

3. 3 Rope Climbs*- Heavy Barbell Farmers Walk (1 lap along platforms)

4. Flex Arm Hangs 30/20seconds – 20 Ball Slams 20/14

*Sub 9 towel pull-ups, 12 C2B pull-ups, 15 kipping pull-ups or 20 ring-rows. 

Local Hero WOD


New York City Police Officer Brian Moore 

“He came from a family of police officers, and the family of fellow officers he joined in the NYPD and across the country deserve our gratitude and our prayers,”

For Time – 

30 Power Cleans 135/95

40 Sit-ups

400m Run

20 Power Cleans 165/105

40 Sit-ups

400m Run

10 Power Cleans 185/115

40 Sit-ups

400m Run

Sumo Deadlift + KBS


Strength: Superset

Sumo Deadlift 5-5-5-5-5

KBS – 8-8-8-8-8



American KBS 70/53

Goblet Squat

*Add 100m run to the end of the WOD for each time you put the KB down. 




Murph Training


Strength:  Shoulder Press




20 min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Strongman Day


With a partner, one person working at a time.

800m Farmers Walk 106/70

400m Sled Pull/Drag 90/45

200m Barbell Yoke Walk, bodyweight/0.75 x bodyweight  

100m Walking Lung 


Get Your Heart Rate Up



6 Rounds – 1 min at each station.

1.  Rowing

2.  Burpees

3.  Double-unders

4.  Rest

Then Pick one of the following “Cash Outs” not for time:

1. 100 Push-ups

2. 150 Sit-ups

3. 100 Banded Good mornings, green/blue band

4. 150 Hollow Body Rocks