Weighted Sit Ups

  • Tuesday June 2nd


    Handstand Practice

    15 Mins



    5 RFT

    Row 500m
    15 Weighted Sit Ups
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  • Friday October 24th


    10 Min EMOM


    Odd:BB/DB Push Press 6 Reps
    Even: Pronated Pull Ups 5 Reps



    5 RFT (Courtesy of CFLA)


    5 DL

    10 Bar over Burpees



    3 RFQ

    30 Russian Twists (w/Slam Ball)

    20 Weighted Sit ups (w/Slam Ball)

    1:00 Weighted Plank Hold
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  • Saturday October 11th


    30 Min AMRAP

    One Partner works at a time. Alternating Rds


    10 Weighted Sit Ups
    10 KB Squats (5 Each Arm)
    10 Burpees To A Plate
    1 MIin Weighted Plank Hold
    400m run
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  • Saturday May 24th

    No Classes on Sunday

    Murph on Monday

    1st Heat starting at 11:00 

    BBQ afterwards 




    "May Day"

    Partner WOD Stadium Style

    30 Something

    3 Rds                                                

    30 Something

    30 Wall Balls
    30 Weighted Sit Ups
    15 Burpee Box Jumps
    30 KB Swings

    Working at the same time.  Partner cannot advance until the partner in front as completed all reps for that movement


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  • Saturday May 10th

    Michael McGreevy

    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

    With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

    The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

    Hero WOD




    3 People Per Team

    5 rounds for time of:

    Run 800 meters

    50 Supermans

    50 Weighted Sit-ups


    Each person must run the 800 once.

    All other work can be divided as the team sees fit


    Partner not running must do weighted carries in the parking lot until partner completes the 800.

    If the implement touches the ground each partner must do 10 burpees per person for each infraction




    Those Not To Be Forgotten via Breaking Muscle



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