Programming for June 25th through July 1, 2018

 June Athlete of the Month - Joe Murdy Photo: @supercleary

June Athlete of the Month - Joe Murdy
Photo: @supercleary

Congratulations to Coach (& Media Man) Shaun Cleary on the birth of his second child.
Patrick William Cleary was born Friday 6/22/18 (6lbs 1oz)

Congratulations to our June Athlete of the Month, Joe Murdy!
His Q&A will be up for you to read this week. Stay tuned.

Holiday Schedule
July 3 - 7pm and 8pm classes are canceled
July 4 - 9am class only


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Monday June 25, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
10 Single Arm High Pulls (each)
10 Partner Wall Ball Shots Over the Rig
30 Sec Supinated Hang

EMOM 8
Odd: 20 Sec Handstand Hold
Even: 5-10 Strict HSPU or Single Arm Strict Press


WOD (T) -
2 Rounds
AMRAP 5
400m Run
30 Alt DB Snatches
MAX Wall Balls in time remaining
- rest 5 minutes -

INTENT:
We are working on some gymnatics strength and technique the next
two days. Today we have strict hspu and positioning for the handstand
hold. We have to gain or build the strength and stability before we kip.
The workout has two 5 minute sprints. Your score is total wall balls,
but you have to earn your way to the medball. The DB snatches
should be unbroken so choose a weight you will be able to hang onto.
Today we are training strength, endurance, stamina, coordination,
balance, accuracy and agility.

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FITNESS

The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

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Tuesday June 26, 2018

CROSSFIT
WARMUP:
4 Teams
2K Ski

(Must switch every minute. Pass the handles)


SKILL: Toes to Bar
2 Sets
15 Sec Hollow Body Hang
15 Sec Arch Hang
10 Hollow Hang + Pull Down (USE YOUR LATS)

2x10 TTB Straight Leg Kips (focus: opening up the kip)

2x10 Fast Knee Raises (focus: cycling speed)

1x10 TTB


*Modify with a partner hold a PVC as a target
or use a dirty south bar.

WOD (T)
EMOM 20
A- 100ft Sled Sprint + 1 Rope Climbs
B- 30-45 Sec Sandbag Hold
C- 100m Ski Sprint
D- 10 TTB or Knee Raises
E- REST


INTENT:
This is the exact toes to bar progression we did last week. I want you
to focus on these positions and PRACTICE them. It's a training day
all around. You will have the opportunity to do plenty of reps in the
emom. The emom is packed with movements that will get your
heart rate up and then demand controlled skill immediately afterwards.
Today we are training balance, flexibility, coordination, accuracy,
speed, power, strength, stamina and recovery.

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FITNESS

The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

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Wednesday June 27, 2018

CROSSFIT
WARMUP:
2 Sets
Accumulate 1 min in the top of dip hold
Accumulate 1 min in the bottom of dip hold
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)
10-15 Ring Dips
1 Minute Row or Bike (70%)

*Use the handles for the farmer carry*

WOD (T)
4 Rounds NOT for Time
20 Deadlifts (35%)
500m Row or 1K Bike (70%)
20 Zombie Sit-Ups


INTENT:
The warmup quality will fatigue you, as many of you learned last week
when we carried. This time, you'll get to practice some gymnastic
strength as well. For the workout, it is not for time. I want you to get
set up and commit to the set of 20 unbroken deadlifts WITH GOOD
FORM. You have the option to bike or row after each set. Then 20
zombie sit-ups. We are challenging the core with this movement
and isolating that strength. Today we are training strength, power,
balance, coordination and stamina.

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FITNESS
WARMUP:
2 Sets
300m Ski
300m Row
10 Sec Top of the Push-Up Hold
10 Sec Bottom of the Push-Up Hold
10 Push-Ups
10 Inchworms
10 Toe Touches

STRENGTH:
100m Single Arm Farmer Carry (each)
100m Single Arm Overhead Carry (each)
100m Single Arm Waiter Carry (each)

WOD
300m Ski
600m Row
30 Push-Ups
60 Double KB Deadlifts

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Thursday June 18, 2018

WARMUP:
EMOM 15
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- 30 Sec Single Unders
E- REST


WOD (C)
"Operation Red Wings"
4 Rounds
3 Bear Complex (135/95)
200m Run
8 Bar Facing Burpees
200m Run
8 Thrusters
200m Run

SEAL Team:
Lt. Michael P. Murphy
Petty Officer Matthew Axelson
Petty Officer Second Class Danny Dietz

The service members killed-in-action on the crashed helicopter include:

Nightstalkers:
Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio
Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minnesota.
Sgt. Kip A. Jacoby, 21, of Pompano Beach, Florida
Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Indiana
Master Sgt. James W. Ponder III, 36, of Franklin, Tennessee
Maj. Stephen C. Reich, 34, of Washington Depot, Connecticut.
Sgt. 1st Class Michael L. Russell, 31, of Stafford, Virginia
Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Florida

SEALs:
Chief Petty Officer Jacques J. Fontan, 36, of New Orleans, Louisiana
Senior Chief Petty Officer Daniel R. Healy, 36, of Exeter, New Hampshire
Lt. Cmdr. Erik S. Kristensen, 33, of San Diego, California
Petty Officer 1st Class Jeffery A. Lucas, 33, of Corbett, Oregon
Lt. Michael M. McGreevy, Jr., 30, of Portville, New York
Petty Officer 2nd Class James E. Suh, 28, of Deerfield Beach, Florida
Petty Officer 1st Class Jeffrey S. Taylor, 30, of Midway, West Virginia
Petty Officer Second Class Eric Shane Patton, 22, of Boulder City, Nevada

INTENT:
Today we are honoring the 19 Americans who lost their lives during
Operation Red Wings on June 28, 2005. This is the 13th anniversary of
their tragic yet heroic death. Most of you may know their story through
Murph's bio or the movie and book Lone Survivor.
In the workout today, we're training strength, power, endurance, balance,
coordination and stamina.

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FITNESS
WARMUP:
EMOM 12
A- 30 Sec Ski
B- 30 Sec Bike
C- 30 Sec Row
D- REST


WOD
"Operation Red Wings 6/28/05"
6 Rounds
28 Walking Lunges
28 Sit-Ups
28 KB Swings (53/35)
5 Burpees

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Friday June 29, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike
10 PVC Snatch Balance
10 Single Arm High Pulls (each)
10 Alt Single Arm KB Swings


Empty Bar Snatch Warmup (led by coach)
2x5 High Hang Jumps
2x5 High Hang High Pulls
2x5 High Hang Power Snatches

STRENGTH:
EMOM 10
2 High Hang Squat Snatch


WOD (T)
30-20-10
Russian KB Swings (70/53)
Pull-Ups


INTENT:
We are only focusing on the pocket snatch today. This is the high hang
position. Slight dip sending the knees out a little, chest up, and arms long
We will drill the empty bar a bit before hitting an emom. The workout will
get grippy so be smart how you approach this one. Today we are training
strength, power, stamina, speed, coordination, accuracy and balance.

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FITNESS
WARMUP:
STICK GAME!

3 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 DB Box Step Ups (5 each)

WOD
4 Rounds
400m Run
15 Pull-Ups
15 Goblet Squats

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Saturday June 30, 2018

WARMUP:
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Side Shuffle (each)
10m Alt Straight Leg Swings
20 Groiners
10 Inchworms
400m Run
1 Minute Row
1 Minute Bike

3 PERSON TEAM WOD
6k Bike
400m Run Together
3k Row
400m Run Together

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Sunday July 1, 2018

WARMUP:
2 Sets
10m Samson Lunge
10 Jumping Lunges
10 Squat Press Outs
10 Jumping Squats
10 Bottom Half Burpees
10 Push-Ups
10 Hollow Rocks
10 V-Ups

WOD
EMOM 30
A- 10 Burpees (Scale Up: Burpee Tuck Jumps)
B- 10 Strict Pull-Ups (band to go unbroken)
C- 10 DB Arnold Press
D- 45 Sec of Sit-Ups
E- 45 Sec Ski (Straight Arm & Leg)
F- REST