Circuit Training

 

Skill:

Rowing 

WOD:

5 rounds, 40 seconds of work, 20 seconds of rest at each station.

1. Rowing

2. Side plank L

3. Lunges

4. Side plank R

5. Dips

6. Plank K2E

 

Sprint!

WOD:

250m row

20 pull-ups

100m sprint

rest

250m row

20 squats

100m sprint

rest

250m row

20 burpees

100m sprint

rest

250m row

20 sit-ups

100m sprint

rest

250m row

20 push-ups

100m sprint

rest

250m row

20 KBS

100m sprint

rest

 

Army PT Test

  

82nd Airborne Division Run


Skill:

Handstand Push-ups

WOD:

Army Physical Fitness Test

2 Minutes: Max Push-ups

2 Minutes: Max Sit-ups

For Time: 2 Mile Run

Click the link above for calculator to see if you’d pass the PT Test.

 

Kipper Chipper

  

WOD:

For Time –

400m Run 

25 L-pull-ups

30 Squats

25 T2B

30 Lunges, ea

25 C2B Pull-ups

30 Ballslams

25 K2E

30 Side Plank Leg Lifts, L/R

25 Pull-ups

30 Sprinter sit-ups, ea

400m Run

"Linda"

WOD:

“Linda” aka “Three Barbells of Death”

For Time – 

10-9-8-7-6-5-4-3-2-1

Clean  – 0.75 x bodyweight

Bench – bodyweight

Deadlift  – 1.5 x bodyweight

If bars or racks are unavailable be creative.  Use dumbbells or kettlebells if necessary.  

Double-unders

 

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Skill:

Double-unders

WOD:

For Time – 

“Annie”

50-40-30-20-10

Sit-ups

Double-unders

rest 3 minutes

10-20-30-40-50

Flutter Kicks, 2 count

Mountain Climbers,  Count

Beach Day!

The gym is closed.  The beach is open! Time to capitalize on shirt off minutes.  Yoga, WOD and regular old beach activities with the CFM crew! 

Yoga – 8:45am

Beach WOD – 10:15am

Don’t forget the sunscreen! 


 

Kettlebell Stuff

 

Don’t forget about our trip to the beach tomorrow, July 11th! Yoga at 8:45, WOD at 10:30, and sunbathing all day.  Meet in the parking lot of Field 2, Jones Beach.  The gym will be closed.


Skill Work:

Double Kettlebell Clean and Press

WOD:

KB Bear Complex Plus – Without putting the kettlebells down perform five rounds of the following workload. Rest as needed between rounds.  Try to go up in weight each round. 

5 Double KB Deadlifts

5 Double KB Cleans

5 Double KB Front Squats

5 Double KB Shoulder to Overhead

50m Double KB front rack walk.

 

Bodyweight

We are one week away from Shootout For Soldiers 24 hour charity lacrosse game at Field of Dreams!  Click the hyper link for more details about this awesome event.  On Thursday, July 16th CFM will be running classes down at one of the side fields at 9:30am, 10:30am, 4:00pm, 5:00pm, and 7:00pm.  Please come down and show your support, grab a WOD and show these guys what CFM members are really made of!  $5 suggested donation at the door.

Here is a word from one of the organizers, Mike Nelson:

“Friends of Special Needs Lacrosse,

Our next game will be on Thursday, July 16th at 5pm during the Shootout for Soldiers Charity event at the Field of Dreams in Massapequa.  The NCPAL “Knights” will be participating along with our friends from the Garden City, Half Hallow Hills and Bay Shore Challenger groups !!

At the end of our game there will be a brief ceremony which will conclude with a parachute “drop in” from members of the US Army Golden Knights Parachute Team!! Six Golden Knights will be dropping into the Field of Dreams at 6pm with the game ball for the Veterans game which will begin immediately following the drop at 6pm. That should be exciting and It will also be good to see our friends from the Veterans team again !!

PLEASE – I will need to know please asap who will be attending so we can make the proper arrangements. A lot of work has gone into this event and we want to make sure we have everything in order so we can have a great game !!
Please consider making a donation, see info below…

*** There will also be a wheelchair game at 7:00pm on the Basketball Court at Field of Dreams. Contact me if you have any questions about that !!!”


Skill: 10 minutes

Kipping Pull-ups

WOD:

Tabata This – 

Pull-ups

Push-ups

Sit-ups

Squats

8 intervals of 20 seconds of work and 10 seconds of rest at each station. Rest one minute between stations. 

 

Hero WOD: J.T.

  

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


Strength:

Push Press

6-6-6-6-6

WOD:

“J.T”

21-15-9

Handstand Push-ups

Ring Dips

Push-ups