All posts by Doug Zakaras

Weekend WOD 6.4.16

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Start checking here for the daily workout!

Workout of the Day

60 Snatches, 135/95 lbs

60 Clean & Jerks, 135/95 lbs

With a partner, complete all 60 reps of snatch and then all 60 reps of clean and jerk. One partner works at a time. Partition reps any way needed.


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Congrats on the personal bests today in the front squat!

Check them out here:

Workout of the Day

Complete as many rounds as possible in 15 mins of:

10 Muscle-ups

15 Thrusters, 155/105 lbs

25 Box Jump Overs, 24/20 in

50 Toes-to-bars

100 Row Calories

200 Double Unders


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Screen Shot 2016-05-30 at 12.37.20 PM

We’re going to be using Beyond the Whiteboard for workout posting and tracking! Check out the link here:

They also have a great app for your phone to make tracking easy!

Workout of the Day:

3 rounds for time of:
10 Dumbbell Hang Squat Snatch (Left), 55/35 lbs
5 Bar Muscle-ups
10 Dumbbell Hang Squat Snatch (Right), 55/35 lbs
5 Bar Muscle-ups
Comments: Do you track your workouts?

Memorial Day

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***OPEN GYM 8-10 AM***

Please arrive by 9 am to complete the workout.




For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


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Bench press for days….

Workout of the Day

AMRAP 10 minutes

10 Box Jump (30/24)

20 Abmat sit-ups

Comments: Are you watching the CrossFit Games Regionals?


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6:30am Spark Class looking good.

Workout of the Day

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Score is total reps from all 32 intervals.

Comments: Are you enjoying trying some new things with the programming?