Programming for May 30 through June 5, 2016

On Saturday June 4th is a Master's competition in Long Island. We have 4 teams competing in it.
Ginny Jager & June Schecter
Pat Mullaney & Chris Korolczuk
Randi Shelowitz & Heather Tricola
Alicia Rodabaugh & Steph Marra

On Sunday June 26th, we are hosting an in-house 3 person team competition. Check the events page for details.
 

 

Monday May 30, 2016

“MURPH”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
 

RX*with a vest or body armor
(Partition the reps as needed)
[Half Murph is also an option]

In memory of Lt. Michael P. Murphy (United States Navy Seal) who died on June 28, 2005 along with eighteen other Americans during Operation Red Wings. This workout was one of Murph’s favorites and he called it “Body Armor.” It became an official hero wod on August 18, 2005.

(To learn more about him, go to our coach’s blog)

 

Tuesday May 31, 2016

WARM UP

With a partner:
Partner A-Row/Bike/Shuttle Run for 2 minutes
Partner B-Accumulate 30 second Side Plank each side then switch


STRENGTH

20 minutes for Quality:
20 Lateral Band Step Over
30m 1 Arm Overhead Carry each arm
8 Single Arm High Pull each arm
8 Single Leg KB Deadlift each leg

 

WOD

EMOM for 12 minutes:

A-Row 250/200m
B-Max Kettlebell Swings in 45 seconds
C-30 second Front Plank Hold

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FITNESS

WARMUP

10 PVC pass throughs standing
10 in squat
10 PVC right sided circles,
10 PVC left sided circles,

For Quality:

4 rounds
10 Overhead Squats (PVC or Empty Bar)
20 jumping jacks,
10 push ups

 

WOD

For Time
500m row
30 dips
30 single arm SDHP (15 each arm)
30 KB snatches (53/35)
30 single arm KB thrusters (53/35)
500m row

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Wednesday June 1, 2016

 

WARM UP
Complete in any order and break up reps as necessary:
30 Reverse Lunges (15 each leg)
20 Calories Assault Bike
10 Inch Worms
20 Ring Rows
30 Kossacks (15 each leg)


WALL BALL TIC TAC TOE:

Best of 7 series.  Losing team completes 20/15 calories per person on the assault bike.

 

WOD

Buy In:

45 seconds max calories on the Assault Bike

-15 second transition-

6 minute AMRAP
30 Double Unders
7/7 Single Arm Kettlebell Shoulder to Overhead (35/26)

1 calorie=1 rep added to AMRAP score

Stagger start

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FITNESS

WARM UP:

10m high knees
10m butt kicks
10m side shuffle,
10m low skip
10m bear crawl
10m inch worm.

0-5 min:
Run 400m
20 burpees

5 -10 min:
AMRAP
16 single arm push press (8 on each arm) 53/35
10 Toes to Bar

10:00
3 rounds for time:
8 goblet squats
10 burpee over box:

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Thursday June 2, 2016

FITNESS

Warmup
5x boot straps- hold each
bottom squat position for 20 seconds.
Spinter stance, 10 circles, 10 front knee extensions

3 rounds of
10 leg swings (each leg)
15 jumping jacks
10 push ups
5 inch worms
10 burpees

 

Parnter WOD:

EMOM perform 4 burpees

Complete before you move on

Part 1) 100 Wall Balls (split it up how you like),

PART 2) complete 4 rounds
partner 1 rows 250 while partner 2 does 20 KB swings (53/35)

PART 3) 50-40-30-20-10 DU and situps

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CROSSFIT

WARM UP

2 rounds:
Inch Worm 10m
Samson Lunge 10m
Broad Jump 10m
Crab Walk 10m
Bear Crawl 10m

 

STRENGTH

A. 3 sets starting with an empty barbell:
5 Muscle Cleans + 5 1 1/4 Front Squats with pause halfway

B. 3 sets of the complex with 30-50 percent of 1RM Clean:

1 Clean Lift Off+
1 Clean Pull+
1 Muscle Clean+
1 1/4 Front Squat with pause halfway+
1 Power Clean

In 12 minutes, build to a heavy Power Clean Triple.

 

WOD

4 rounds:
28 Alternating Box Step Ups
15 Power Cleans (95/65)

Regionals Scale Up Option:
Alternating Pistols
Power Cleans 115/80#

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Friday June 3, 2016

CROSSFIT

WARM UP
Run 200m
10 Leg Swings each way
20m High Knees
20m Butt Kicks
20m Low Skip
20m High Skip
2x 20m Burpee Sprint

 

STRENGTH

In 15 minutes, build to a heavy 5 Front Squat
 

WOD
3 rounds:
400m Run
40 Sit Ups
7 Deadlifts @70%

Regionals scale up: GHD Sit Ups

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FITNESS

A)

Run 400m,
10 legs swings (each leg),
5 inch worms + 2 push ups,
5x boot straps,

3 rounds
10 PVC OHS
10 PVC thrusters
20 jumping jacks

16 min EMOM
A- 5 pull ups + 10 Box Jumps
B- 5 Burpees + 12 Russian KB Swings 53/35

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Saturday June 4, 2016

WARM UP

With a partner:

Partner A-Row 250m
Partner B-12 Lateral Box Step Ups (6 each)
-switch-
Repeat with 40 Lateral Hops
-switch
Repeat with 30 second Squat Hold
 

WOD 1
30-20-10
Row Calories
Wall Balls (20/14)
Box Jump Overs (24/20)

WOD 2
21 Goblet Squats (70/53)
42 Double Unders
15 Goblet Squats
30 Double Unders
9 Goblet Squats

EMOM 3 Burpees

In larger classes, half will start with WOD 2 and switch.
 

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Sunday June 5, 2016
 

"Partner Hansen"
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Teams of 3
Partner A-30 KB Swings (70/53)
Partner B-30 Burpees
Partner C-30 Weighted Sit Ups (25/10)

Partners will rotate through each movement. Each person does each movement 3 times.  All team members must complete their portion before anyone moves on to the next movement.