21-15-9 Front Squats 115/85 Box Jumps 30/24 Post time to comments:
Archive for May, 2011
AMRAP 12 10 Hang Power Cleans 95/65 10 Push Jerks 95/65 Post number of rounds to comments: Coach’s Notes: You may not drop the bar during a round. Dropping the bar constitutes a foul. Each bar drop during a round = 5 ring dips at the end of the workout.
Monday: 110530
Posted: May 29, 2011 by Todd Katz in Uncategorized, WODsTags: Air Squats, Murph, Pullups, Pushups, Run
“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 [...]
Saturday: 110528
Posted: May 27, 2011 by Todd Katz in UncategorizedTags: KB Cleans, Situps, Striking WOD
5 Rounds for time: 10 Strike Combo against heavy bag. (see coach’s notes for instructions) 30 Situps 20 KB Cleans 1.5/1 pood (10 Right hand 10 left hand) 10 pushups Post time to comments: Coach’s Notes: The combo will be a 1,2 move, 1,2,3 (that’s one rep) Not moving between the 1,2 and the 1,2,3 [...]
Nutrition Challenge Winners:
Posted: May 27, 2011 by Todd Katz in CoachesTags: Nutrition Challenge Results
Win or lose, everyone that participated got something out of this challenge. The tools are there for you!!! I’m happy to help and make adjustments, but I will need to see at least 2 weeks of FitDay journal entries that are up to date. Stay with it!!! See where it takes you. Mels Diner 819 [...]
AMRAP 5 5 Burpies 5 Push Press 115/85 Post total number of rounds to comments:
Thursday: 110526
Posted: May 25, 2011 by Todd Katz in WODsTags: Box Jumps, KB Swings, Nutrition Challenge, Ring Rows, Situps, Slam Balls, Wall Balls
NOTES: Don’t forget Thursday’s class is the Nutrition closeout seminar. Please register as an event. WOD to follow. Memorial Day: 2 adult classes and 1 kids class is offered… 7:30/8:30 am for the adults and 9:30 for the kids. Register as an event. Coach’s Notes: For anyone that cherry picked Wednesday’s rowing WOD… you missed [...]
NOTES: Don’t forget this Thursday is the Nutrition closeout seminar. Please register as an event. WOD to follow. Memorial Day: 2 adult classes and 1 kids class is offered… 7:30/8:30 am for the adults and 9:30 for the kids. Register as an event. Row 2K Post time to comments:
NOTES: Don’t forget this Thursday is the Nutrition closeout seminar. Please register as an event. WOD to follow. Memorial Day: 2 adult classes and 1 kids class is offered… 7:30/8:30 am for the adults and 9:30 for the kids. Register as an event. MAIN WOD: Romanian Deadlift 3-3-3-3 Bench Press 5-5-5-5 Coach’s Notes: Complete each [...]
Nutrition Challenge Update and Memorial Day Hours
Posted: May 23, 2011 by Todd Katz in Nutrition, UncategorizedVery close race!!! Go for the perfecto!!! Could bring your team over the top!!! Mels Diner 614 Dina’s MC 569 AMRAPs 543 Red Team 533 Eat Meats 517 Protein Shakes 447 Darby City Rollers 434 Memorial Day Hours: Going to offer 2 classes only on Monday. 7:30 AM and 8:30 AM. CrossFit Kids will move [...]
