Month: May 2013

“Helen”

3 rds for time

400m run

21 kb swings 1.5/1 pood

12 pullups

–THEN–

rest 3 minutes

“Annie”

50-40-30-20-10

double unders 

situps

WOD:

“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”. 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.

We are running a regular Saturday schedule.  The 8am class will start “Murph” at 8:30, this way you get a good warm-up in.  Classes will overlap which will allow more people to cheer everyone on!  We will grill rain or shine.

The 11am Free Trial class and 12pm Foundations class are both canceled.

Skill:

Kipping Pull-ups

WOD:

“J.T.”

21-15-9

Handstand Push-ups

Ring-dips

Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

WOD:

For Time –

25 Kettlebell Windmills (L) 35/18

5 Single arm KB clean and press (L)

25 Burpees over bell

5 Single arm KB clean and press (R)

25 Wall Ball Shots

5 SAKBCP (L)

50 Double-unders

5 SAKBCP (R)

50 V-ups

5 SAKBCP (L)

25 Taters

5 SAKBCP (R)

25 Clapping Push-ups

25 Kettlebell Windmills (R)

Skill/Strength:

Hang Power Snatch

3-3-3-3

WOD:

3 Rounds – 30 seconds ON 15 seconds OFF of – 

Banded Wall Sits red/orange

L-Sits

Plank

Side Plank L

Side Plank R

Dead Hang

For Time:

30-25-20-15-10-5

Ground to Overhead 45/25

Wall Ball Shots 20/14

Box Jump 24/20

*From CF Garden City 

Strength:

Dumbbell Bench Press

(10-8) 6-6-6-6-6-6+

WOD:

For time – 

30 Man Makers

*You have the option to either do a squat clean thruster OR deadlift, clean, front squat and then push press the DBs.

For Time:

Station 1

Medicine Ball Shuttle Sprint:  From mats to gate and back.  You will carry the 20lb med ball on the first run and work your way down the ladder as fast as you can.  Your last sprint will be unweighted.

20lb

16lb

14lb

12lb

8lb

4lb

Unweighted

Station 2:

3 Rounds

10 Deadlift sprawls 135/95

15 Push-ups

Station 3:

3 Rounds of

1 Prowler push 45’s/25’s

7 Pull-ups into 7 T2B (5 burpee penalty every time you come off the bar before the 14 total reps are completed to be done post wod).

*You can start at any station.  There will be a running clock.  Rest as needed between stations.

Skill:

Back Arches

WOD:

30 min AMRAP –

10 Ball Slams

20 Push-ups

30 KB Halos (15 each direction)

40 Squat-Thrusts

Skill

Back extensions on GHD

Progressions to glut ham raises

WOD

25 wallballs

5 hollow rock

20 wallballs

10 hollow rocks

15 wallballs

15 hollow rocks

10 wallballs

20 hollow rocks

5 wallballs

25 hollow rocks