Blog

111th Bro Session

3 Rounds for time of: 800m run 8 Deadlifts 365/255 Rest 5:00 9-15-21 reps for time of: Kettlebell Swing 53/35 Thruster 75/55 Pull-up Rest 5:00 5 Rounds for time of: 50 Double-unders 5 Squat Cleans 155/105 Rest 5:00 For time:… Read more »

Posted in | Comments Off on 111th Bro Session

110th Bro Session

As a Team of 2 complete 100-90-80-70-60-50-40-30-20-10 reps: ▪ Burpees ▪ Box Step ups (24”/20”, holding a 20#/14# MB) *800m Run between sets. *reps can be split anyway teammates choose, but the runs are done together WOD DATE AND TIME:… Read more »

Posted in | Comments Off on 110th Bro Session

Nutrition Tip Of The Week – Paleo Doughnuts

Paleo Doughnuts

Maple Doughnuts with Coconut Frosting Servings: 6 doughnuts Ingredients • 1.5 cups Almond flour • 1/2 tsp Baking soda • 1/4 tsp Cinnamon • 1/8 tsp Ground nutmeg • 4 tbsp Maple syrup • 2 tbsp Coconut oil melted •… Read more »

Posted in | Comments Off on Nutrition Tip Of The Week – Paleo Doughnuts

109th Bro Session

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 he’d named it “Body Armor”. It was renamed “Murph” after his death in… Read more »

Posted in | Comments Off on 109th Bro Session

108th Bro Session

‘The Outfit’ (Partner WOD) -192 Double-unders/576 Singles Then, 5 Rounds -2 Rope climb -18 Thrusters 95#/65# -42 Kettlebell swings 24kg/16kg Then, -144 Burpees WOD DATE AND TIME: Saturday May 20th at 12:30pm

Posted in | Comments Off on 108th Bro Session

Workout Tip Of The Week – Pistol Squat Technique

Pistol Squat

-Author Dan Sullivan Pistol squats are one of the toughest functional fitness exercises to do well, combining single-leg strength, mobility and a full range of motion in your ankles. Whether you are totally new to learning pistol squats, or you… Read more »

Posted in | Comments Off on Workout Tip Of The Week – Pistol Squat Technique

107th Bro Session

21-15-9: Deadlift (225#/155#) Wall Ball (20#/14#) Pull-ups 3 Rounds: 15 Bar Facing Burpees 15 Shoulder to Overhead (135#/95#) 4 Rounds: 40 Air Squats 4 Rope Climbs *Rest 5 minutes between workouts WOD DATE AND TIME: SATURDAY MAY 13TH AT 1PM

Posted in | Comments Off on 107th Bro Session