Monday, 7/01/2013

Warm up:  Choice

Strength:  In WOD

WOD:  Hero WOD!!!!
            "BRUCK"
             4 Rounds for time of:
             -Run 400m
             -24 Back Squats 185#/105#
             -24 Jerk 135#/75#

Scale if needed but make sure it is a good weight.  Breaking sets is OK!!!

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

GYM CLOSURE

NOTICE TO ALL

THE GYM WILL BE CLOSE SATURDAY AND SUNDAY AS THE PARKING LOT IS BEING SEALED.  THERE WILL BE NO ACCESS FOR THE WEEKEND.

THIS CLOSURE MAY HAPPEN FRIDAY AFTERNOON.

SORRY FOR THE INCONVENIENCE!!!

Friday, 6/28/2013

Warm up:  Choice

Strength:  None

WOD:  4 rounds not for time
             -Bench Press max reps 135#/75#
             Rest 1 minute
             -10 strict pull ups
             Rest 30 seconds
             -1 minute plank hold
             Rest 15 seconds then start next round.

Post bench reps for each round.

Wednesday, 6/26/2013

Warm up:  Dynamic

Strength:  In WOD

WOD:  For time
             21-18-15-12-9-6-3
              -Front Squats 185#/95#
              -GHD Sit ups

Scale the weight appropriately!  This should be heavy, but not so heavy your form breaks down.  But if you scale to the point where you are doing them all unbroken, then you probably went too light!

Post time!

Tuesday, 6/25/2013

Warm up:  Run 800m
                  3 rounds
                   -5 strict pull ups
                   -10 Push ups
                   -15 Air squats
                   -15 GHD Sit ups

Strength:  None

WOD:  AMRAP 20 minutes
              -3 Burpees
              -6 Ab Mat Sit ups
              -9 Ball Slams 30#/20#
              -20 Double Unders

Post rounds completed.
                 

Monday, 6/24/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  Run or Row 5K

Post time!

Friday, 6/21/13

Thursday, 6/20/13

REST DAY, reminder Yoga is at 5:30 pm. Highly recommended you try it out if you haven't. This will make a difference in your lifestyle.

Wednesday, 6/19/2013

Warm up:  3 rounds not for time!  Warm up!
                  -15 Air Squats
                  -10 Push Ups
                  -5 Dead Hang Pull ups
                  -10 Lunges
                  -15 GHD Sit ups

Strength:  Rest

WOD:  For time:
            -5 Burpees
            -Run 200m
            -15 Burpees
            -Run 400m
            -25 Burpees
            -Run 800m
            -25 Burpees
            -Run 400m
            -15 Burpees
            -Run 200m
            -5 Burpees

Post time, and again give your thanks to Ruben!

Tuesday, 6/17/2013

Warm up:  Dynamic

Strength:  Squats 3 sets 20 reps

WOD:  "Elizabeth"
             For time
             21-15-9
             -Power Cleans 135#/95#
             -Ring Dips

Post squat weight and time.

Monday, 6/17/2013

Warm up:  Run Washburn loop

Strength:  Bench 3 sets 10 reps

WOD:  3 rounds For Time
            -10 Strict Pull Ups Full Extension
            -50 Double Unders
            -10 Bar Dips
            -20 Ab Mat Sit ups
   
            Cash out of 30 burpees.

Post bench weight and time.

Friday, 6/14/2013

Warm up:  Choice

Strength:  Squat 3 sets 10 reps

WOD:  5 rounds keep track of reps
             -1 minute max calorie row
             -Rest 1 minute
             -1 minute max reps Wall Balls
             -Rest 1 minute
             -1 minute max calorie Airdyne
             -Rest 1 minute

Keep track of all reps.  Post totals for each round.

Thursday, 6/13/2013

REST DAY!!

Wednesday, 6/12/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  FOR TIME:
            -30 Burpees
            -50 Kettle Swings 55#/35#
            -Run 800m
            -50 Kettle Swings 55#/35#
            -30 Burpees

Post time and thank Ruben!

Tuesday, 6/11/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -Buy in 50 Calories on Airdyne
              Then
              21-15-9
              -Sumo Dead Lift High Pull 75#/45#
              -Box Jumps 24"/20"
              Then
              Cash out 100 double unders

Post time.

Monday, 6/10/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps

WOD:  5 Rounds each for time
             -Run 400m
             Active rest between round is 200m walk

             So run 400m check your time, then walk 200m, then immediately run next 400m.

Post bench weight and time for each 400.

Friday, 6/7/2013

Warm up:  Choice

Strength:  None

WOD:  For time:
             -400m Walking Lunge with 45#/25#
                 -10 Lunges
                 -5 Push Press
 
             Hold the weight in the RACK position the entire time.  Whenever the weight is put down, do a 5 burpee penalty before moving on.

So after every 10 lunges you will do 5 push press the weight and continue on without taking the weight out of the rack position.

Post time.

Thursday, 6/6/2013

Rest day!

GET TO YOGA!!! YOU WILL NOT REGRET IT!!!

Wednesday, 6/5/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             1-2-3-4-5-6-7-8-9-10
              -Pull ups
              -Ab mat sit ups
             Then
             10-9-8-7-6-5-4-3-2-1
              -Hand release push ups
              -Knees to elbows

Post time.

Tuesday, 6/4/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  3 Rounds Shoulder Complex
              -Strict Press
              -Push Press
              -Push Jerk
              Do as many reps as possible press, then without putting the bar down do as many push press as possible, then as many push jerks as possible.
              When bar is dropped after push jerks
               -Run 400m
              Rest 5 minutes between rounds.
Good weights for this will be around 115# to 135# for guys and 65#-95# for girls.
Focus on form!
LOCK OUT THE REPS!

Post bench weight, weight for shoulder complex and # of reps for each round.

Monday, 6/3/2013

Warm up:  Choice

Strength:  Squat 3 sets 20 reps

WOD:  4 rounds for time:
             -10 Weighted Barbell Step ups to 12" Box 135#/95#
             -Run 400m
             -15 Ball Slams 30#/25#
             -Run 200m
             -15 Kettle Swings 70#/55#

Post squat weight and time.