***REMINDER***
0930 CLASS IS CANCELLED TODAY
Buy In
Turkish Get Up x 10 (5 left arm, 5 right arm) as heavy as possible.
A/B WOD
15 Min AMRAP:
5 HSPU
10 KBS (53/35)
15 Abmat situps
Cash Out
30 strict hollow body pullups
Friday, June 8, 2012
Buy In
Turkish Get Up x 10 (5 left arm, 5 right arm) as heavy as possible.
A/B WOD
15 Min AMRAP:
5 HSPU
10 KBS (53/35)
15 Abmat situps
Cash Out
30 strict hollow body pullups
Thursday, June 7, 2012
Buy In
Deadlift instruction
Why we do it:
A/B WOD
7 Rounds for Time:
10 deadlift (225/135)
400m run
Scale appropriately, its a lot of reps.
B WODers should focus on form, not load.
Cash Out
100 pushups for time
Deadlift instruction
Why we do it:
A/B WOD
7 Rounds for Time:
10 deadlift (225/135)
400m run
Scale appropriately, its a lot of reps.
B WODers should focus on form, not load.
Cash Out
100 pushups for time
Wednesday, June 6, 2012
Buy In
10 min Double Under practice and instruction
A/B WOD
For Time:
100 DU's
75 Squats
50 Pullups
75 Squats
100 DU's
Cash Out
Max time in L-sit or L-hang (3 attempts)
10 min Double Under practice and instruction
A/B WOD
For Time:
100 DU's
75 Squats
50 Pullups
75 Squats
100 DU's
Cash Out
Max time in L-sit or L-hang (3 attempts)
Tuesday, June 5, 2012
Buy In
Coaches choice squat mobility stretches
- then -
3 x 45 sec wall-assisted handstand holds (rest 1 min between attempts)
DEATH BY THRUSTER
A WOD
With a continuously running clock, do 1 thruster the first minute (85#/55#), 2 thrusters the second minute, 3 the third minute... continuing as long as you are able. Use as many sets each minute as needed. Weight starts from the ground each minute. Score number of minutes completed.
B WOD
Use the same format as above for wallball shots.
Think about scaling your weight appropriately. Pick a weight that will be challenging but won't send you to the bench too early.
Cash Out
30 pistols for quality (not time)
Coaches choice squat mobility stretches
- then -
3 x 45 sec wall-assisted handstand holds (rest 1 min between attempts)
DEATH BY THRUSTER
A WOD
With a continuously running clock, do 1 thruster the first minute (85#/55#), 2 thrusters the second minute, 3 the third minute... continuing as long as you are able. Use as many sets each minute as needed. Weight starts from the ground each minute. Score number of minutes completed.
B WOD
Use the same format as above for wallball shots.
Think about scaling your weight appropriately. Pick a weight that will be challenging but won't send you to the bench too early.
Cash Out
30 pistols for quality (not time)
Monday, June 4, 2012
Warm Up
Coach led gymnastics warmup:
Inchworm pushup
Lunge
Reverse Lunge
Hollow hold
Hollow rock
Alligators
Coaches: Log in the journal and watch the entire video.
A WOD
20 min AMRAP:
10 Ring Dips
10 T2B
200m run (down the hill, to end of straightaway, and back)
B WOD
20 min AMRAP:
10 hand-release pushups
15 abmat situps
200m run
Cash Out
Foam roll pecs
Coach led gymnastics warmup:
Inchworm pushup
Lunge
Reverse Lunge
Hollow hold
Hollow rock
Alligators
Coaches: Log in the journal and watch the entire video.
A WOD
20 min AMRAP:
10 Ring Dips
10 T2B
200m run (down the hill, to end of straightaway, and back)
B WOD
20 min AMRAP:
10 hand-release pushups
15 abmat situps
200m run
Cash Out
Foam roll pecs
Class Cancellations
The normally scheduled class times will be cancelled the upcoming dates and times.
The 0530 class is cancelled:
-Monday June 11
-Friday June 15
The 0930 class is cancelled:
-Friday June 8
-Monday June 11
-Tuesday June 12
-Friday June 15
-Friday June 22
The 1630 class is cancelled
-Monday June 11
The 1730 class is cancelled
-Monday June 11
-Tuesday June 12
The 0530 class is cancelled:
-Monday June 11
-Friday June 15
The 0930 class is cancelled:
-Friday June 8
-Monday June 11
-Tuesday June 12
-Friday June 15
-Friday June 22
The 1630 class is cancelled
-Monday June 11
The 1730 class is cancelled
-Monday June 11
-Tuesday June 12
Saturday, June 2, 2012
0730 WOD Bright and Early! Ideally we will 3-2-1-GO right after colors - please take the time to watch the video below.
http://memorialdaymurph.com/
"Murph"
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". It is 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.
http://memorialdaymurph.com/
"Murph"
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". It is 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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