Thursday May 31st, 2012

12 Minutes @ 80% Aerobic of the following:


10 Thrusters @ moderate weight
5 Burpees
Row 250 Meters


Rest 10:00 Minutes


12 Minutes @ 80% effort


6 Box Jumps
10 Kettlbell Swings @ moderate weight. 
14 Walking Lunges

Wednesday May 30th, 2012

A. DB Split Squat @ 31×1, 3 sets of 8/each side, rest 2:00 minutes.

B. Strict Pronated Chin-Up x 60 seconds AMRAP x 4 sets or Strict Ring Rows @ 22×0, 50 reps in total.

C. 4 Sets of the following: Rest 3:00 Minutes between sets.
8 Touch N Go Deadlifts @ moderate weight
Sprint 200 Meters

Tuesday, May 29th,2012

10 Minutes @ 90% Aerobic of the following:

6 Hang Power Cleans @ Moderate Weight
10 Box Jumps
Row 250 Meters


Rest 5:00 Minutes(Active Walking)



10 Minutes @ 90% Aerobic of the following:

8 Push Press @ moderate weight
10 Sit-Ups
Run 200 Meters


Rest 5:00 Minutes(Active Walking)

10 Minutes @ 90% Aerobic of the following:

6 Front Squats @ moderate weight
10 Hand Release Push-Ups or Push-Ups
15 Double Unders or 30 Single Unders

Monday May 28th, 2012

"Murph"  (Scaled)

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.  



Thank you to all who have dedicated their lives for the freedom of our country.  Happy Memorial Day.




Half Murph 
For time: 
1/2 mile Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
1/2 mile Run 


Partition the pull-ups, push-ups, and squats as needed.

or

For Time: 
1/2 mile Run 
35 Pull-ups (assisted or beginner pull ups okay) 
70 Push-ups 
120 Squats 
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.


compare to May 30th, 2011

Sunday May 27th, 2012

Reminder the No Grain challenge starts today!

1a) 5×1 of 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 1 min

1b) 5×1 of  1 Push Jerk + 1 Split Jerk – heaviest possible, re. rest 1 min

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders OR 50 lateral barbell hops.
15 UB OHS 115/75#

Rest 2 minutes between sets.   Weight and movement will be scaled accordingly. 

Memorial Day Weekend Schedule

Our Memorial Day weekend schedule is as follows:

Sunday- class at 5 pm
Monday - 9 am class is a "Murph" Memorial WOD at WCFitness! 
(Meet at Wegman's rear parking lot at 8 am to carpool.)
Monday - 5:30pm the Sports Prep Summer Session kicks off and our Adult CF class is at 6pm.

A. Shoulder Press, 1.1.1.1.1, work to a heavy set of 1, rest 2:00 minutes

B. KB Swing x 15 reps Unbroken x 3 sets, concentrate on hips back and pressing through hips, rest 2:00 minutes



5 Sets of the following:

5 Hang Power Snatch Tough(Stay at weight)
Row 200 Meters --ALL OUT

Rest 2:00 Minutes

Thursday, May 24th, 2012

10 Sets of the following:
30 Seconds of Single Jump Ropes
Rest 30 Seconds
30 Seconds of Wall Balls
Rest 30 seconds
30 Seconds of the following: Complete 5 Box Jumps, in remaining time complete as many 10 meter bear crawls as possible.
Rest 60 seconds.

Wednesday May 23rd, 2012

A. DB Bent Over Row @ 31×2, 3 sets of 6/ea side, rest 1:30


B. Front Squat @ 30×1, 3 sets of 3-4 reps, rest 2:00 minutes


C. 5 Sets of the following:


1 Minute on the Clock:
Complete 3 Tire flips
With Remaining Time complete as many burpees as possible.
*Rest 2:30 between sets*

Tuesday May 22nd, 2012

Reminder class start at 5:30 tonight and will be concluding at 6:20.  




8 Minutes @ 90% effort:
Run 200 Meters
10 Moderate weight KB Swings
5 Burpees


*Rest 5:00 Minutes*

8 Minutes @ 90% effort:
Row 250 Meters
5 DB Snatch Right and 5 DB Snatch Left


*Rest 5:00 Minutes*


8  Minutes @ 90% effort:
20 Double Unders or 40 Single Unders
5 Pull-Ups or Ring Rows
12 Walking Lunges

Monday May 21st, 2012

A. Close Grip Bench Press(12-16 inches grip width), 2-3 reps x 4 sets @ 31×1

B. Deadlift, 10.8.6.4, rest 2:00 minutes between each set

C. 4 Sets of the following:
2 Rounds of:
3 Thrusters @ moderate to heavy weight
Sprint 100 Meters


*Rest 2:00 Minutes between sets*

May 20th, 2012

We didn't get to this with Friday's class so we will be doing it Sunday at the 5pm class. 


A. Hang Squat Clean, build to a heavy set of 3, do not let go of barbell, reset every time

B. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets, rest 2:00 minutes, Compare to May 9th, 2012

C. 5 Sets of the following:

6 Tough Barbell Push Press(Go Up in weight each set)
Row 250 meters @ Hard Pace

Rest 2:00 Minutes between sets

Reminder: Our summer schedule is in full swing, so weekend classes are now on Sunday at 5pm. There is no class on Saturday.




A. Hang Squat Clean, build to a heavy set of 3, do not let go of barbell, reset everytime
B. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets, rest 2:00 minutes, Compare to May 9th, 2012
C. 5 Sets of the following:
6 Tough Barbell Push Press(Go Up in weight each set)
Row 250 meters @ Hard Pace
Rest 2:00 Minutes between sets

Thursday

Tuesday's workout

6 Minutes @ 80% Effort of:
Row 150 Meters
12 Step Down Box Jumps
5 Ring Dips, Bar Dips, or Push Ups


Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
15 Double Unders
10 Wall Balls
7 Burpees


Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Row 150 Meters
15 Air Squats
7 Broad Jumps


Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Run 100 Meters
10 Lunges
10 Sit-Ups

Wednesday May 16th,2012

A1. Push or Split Jerk, 1.1.1.1.1, build to a heavy single, not a 1 rep max, rest  1minute
A2. Back Extensions, 10.10.10.10.10., rest 3:00 minutes

B. 5 Sets of the following:
12-15 Kettlebell Swings
Run 200 Meters
rest 2:30 between sets. 

Tuesday May 15th, 2012

4 sets with 2 minutes rest between

5 Minute AMRAP of:
5 Hang Power Cleans @ moderate weight
5 Pull-Ups or Banded Pull-Ups
10 Sit-Ups
10 Double Unders/20 Single Unders

Monday May 14th, 2012

Jason with 100 lbs added.  First two could be a bit deeper, but last one is excellent.  Nice work Jason!








A. Deadlift, 8.6.4.2, rest 1 minute between sets

B. Barbell Russian Step-Ups, 3 sets of 8/each leg @ 11×1

C. 4 Sets of the following:
12  Box Jumps 24"/18"
10 Thrusters @ 95/65 , 75/45
Rest 2:30 between sets.

Sunday May 13th, 2012

Class at 5pm today. 


A. 10-15 minutes on snatch technique. Take lifts from the hang position. Work to a medium difficulty rep. 


B.  Weighted Dips   3,3,3,3,3


c.
Three Rounds for time of the following:
Row 1000 Meters
20 Burpees

SATURDAY May 12th, 2012

A. 5X2 Hang Power Clean (full stall) @ 85% – rest 75.


B. 5X2 Push Jerks @ 85% – rest 90 sec.


Rest 6 mins


Choose your lady
"Diane", "Jackie" or "Helen"

Friday May 11th, 2012

A. Bench Press   3,3,3,3,3.    Add weight per set. find a 3RM.

B.   8 rounds for time
      8 burpees
      8 toes to bar.

Thursday May 10th, 2012

20 MIN AMRAP
6 DB Push Press @ moderate weight
9 Pull-Ups
12 Single Arm Dumbell Lunge

Wednesday May 9th, 2012

For anyone looking for a Crossfit Competition to enter:   http://www.crossfit-competitions.com/






A. Hang Squat Clean, build to a tough single in 5 sets


Post Hang Squat Clean single to comments!

B. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets


C. 5 Sets of the following:
Hang Power Cleans x 30 Seconds(Max Reps) @ 95/65, 65/45
Max Row x 30 seconds @ All Out Effort
*Rest 1 Minute and 30 Seconds*

Tuesday May 8th, 2012

AMRAP 10 Minutes of:
Row 250 Meters
Push-Ups x 15 reps

Rest 7 Minutes

AMRAP 10 Minutes of:

15 Double Unders
10 Lunges
5 Pull-Ups

Rest 7 Minutes

AMRAP 10 Minutes of:
10 Toes to Bar
10 Box Jumps
Run 200 Meters

Monday May 7th, 2012

A. Push Press, work to a heavy single fast.
B. Deadlift @ 65% of 1 RM, 8 sets of 3 @ 21x1(concentate on speed and perfect form)
C. 5 Sets of the following:
1 Minute on the Clock:
5 Hang Power Snatch @ moderate weight
With the remaining time complete as many Burpees
*Rest 2:00 Minutes*

Sunday May 6th,2012

A. Kipping pull-up practice/tutorial 10 mins.
If you have flawless kipping pull-ups spend 10 minutes practicing a skill you would like to improve on.


In teams of 2 with 1 person working at a time complete:

Butcher push up and down the driveway x 2   with 90lbs
200 Wallballs
100 Kettlebell swings
sled sprint up and down driveway x 2     with 90lbs

Thursday May 3rd, 2012

A1. Power Clean - 3,3,2,2,1; rest 3 min

A2. Close Grip Bench Press - 3,3,3,3,3; rest 3 min

B. Airdyne sprints - 20 sec max effort; rest 2:40 x 6

 

Wednesday May 2nd. 2012

8 Minutes @ 80% Effort of:
15 Sumo Dead High Pulls
1 Minute of Anchored Sit-Ups
1 Minute of Jump Rope Singles or 1 Minute Double Unders


Rest 6:00 Minutes

8 Minutes @ 80% Effort of:
15 Kettlebell Swings
1 Minute of Box Jumps
Run 200 Meters


Rest 6:00 Minutes

8 Minutes @ 80% of:
15 Wall Balls
1 Minute Row
1 Minute Burpees

Tuesday May 1st, 2012

We are back at it starting tonight at 6 p.m. !!

A. Ten Minute Time Limit: Find a 3 Rep Max Deadlift
   +

3 sets @ max effort:

4 TnG Power Clean

6 burpees AFAP

(rest 3 min b/t sets, same weight per set, faster per set)

+

2 sets:

1 min AMRAP thrusters - 95/65#

1 min AMRAP chin ups COVP

rest 6 min b/t sets - high speed, high turnover is goal