On the minute: 5 pullups As many 115/85# Thrusters in the remainder of the minute. Goal: Reach 100 Thrusters within 20 minutes. (20 minute cap) Coach’s Notes: Start the WOD with pullups. If you do not have an un-assisted pullup, do 5 jumping pullups. As quickly as you can get to your bar and do [...]
Archive for June, 2010
“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and [...]
Tuesday: 100629
Posted: June 28, 2010 by Todd Katz in WODsTags: Handstand Pushups, JT, Pushups, Ring Dips
“JT” 21-15-9 HSPU Ring Dips Pushups Post time to comments: In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “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.” [...]
“Nancy” 5 Rounds 400 meter run 15 Overhead Squats 95# (Scale as necessary) Post time to comments:
Sunday: 100627
Posted: June 27, 2010 by Todd Katz in Coaches, Daily Whiteboard, Facility, General, Nutrition, Proper Form, UncategorizedI’d like to extend my condolences to Dean and Colleen. Colleen’s father passed away and she is on her way back to Cape Town. Our thoughts and prayers follow you Colleen. Very safe travels. JULY 5th: Monday July 5th we will be operating on Saturday hours. Please register for class under “EVENTS”. T-Shirts are in. [...]
Saturday: 100626
Posted: June 25, 2010 by Todd Katz in WODsTags: box jump, KTE, Power Clean, Wall Ball
Get it Done: 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Wall Balls 20/16 50 KTE Post time to comments: Coach’s Notes: Just like all the other “Get it dones” get it done in any rep combination that works for you.
Push-Press 3-3-3-3-3 Post load for each round to comments: Compare to 100219
3 rounds for time: run 440 meters row 400 meters 10 Man Makers 25 double unders Coach’s Notes: This is the exact workout we did in April, however, we now have a better measuring device in place for the run distance. Sorry Jersey Crew…. Post time and load to comments: compare to: 100427
Deadlift 3-3-3-3-3 Compare to 100518
5 Rounds for time: 30 Med Ball Cleans 20/16 30 Box Jumps 24/20 Post Time to comments:
