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 30, 2012
Tuesday, May 29, 2012
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
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
Monday, May 28, 2012
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
Sunday, May 27, 2012
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
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#
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.
Friday, May 25, 2012
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.
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.
Thursday, May 24, 2012
Wednesday, May 23, 2012
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.
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.
Tuesday, May 22, 2012
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*
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
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
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