WOD - SUNDAY, JULY 15TH 2012

DOUBLE TEAMED PERV SUNDAY

WOD #1
10 ROUNDS - 1 PARTNER ON - 1 PARTNER OFF
AMRAP OF CINDY
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS

SCORE = TOTAL CUMULATIVE ROUNDS

WOD#2
21-15-9
RING ROWS
BURPEE BROAD JUMP 6 FT ( CANT MAKE 6FT WE WILL SCALE THE DIST DOWN)
- 1 PARTNER DOES ALL THE 21'S THEN THE OTHER PARTNER DOES ALL THE 21'S

 

CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

WOD - FRIDAY, JULY 13TH 2012

STACEY AND ALLISON WORKING ON THEIR NEGATIVES.

WARM-UP
400M RUN
25 - HAND RELEASE PUSHUPS
25 - SEATED TRUNK TWISTS W 25/15
20 - DEAD-LIFTS - BAR
DYNAMIC STRETCHES - ADD ROCK AND STRETCH, ADD SAMSON STRETCH



STRENGTH
DEAD-LIFT 3X10 @85% OF YOUR 10RM

WOD


1600M RUN (JANUARY WALK)
25 HAND RELEASE PUSHUPS
1200M RUN (NEW YORK TO NEW HAMPSHIRE)
50 HAND RELEASE PUSHUPS
800M RUN (NEW YORK AVE)
75 HAND RELEASE PUSHUPS

RESULTS FROM 7/12/12 - AKA MIKE AND MOLLYS 4 YEAR ANNIVERSARY!

WOD - THURSDAY, JULY 12TH 2012

* GREAT TO BE BACK AND SEE EVERYONE GETTING AFTER THIS TOUGH DAY OF OHS.  THE OHS AND THE TECHNIQUE ON THE SNATCHES GO HAND AND HAND AND HAVE COME A LONG WAY!

** HAPPY BDAY TO MY MAIN MAN PAUL, AND MS. ALLISON FENECH!

JL"TO THE MOTHA F'IN" P - PRS ON HIS TRI BY COMING IN AND DOMINATING CROSSFIT. 

WARM-UP

1 MIN DOUBLE UNDERS

1 MIN PLANK HOLD

10 STRICT T2B

10 KIPS

10 FRONT SQUATS (BAR)

DYNAMIC STRETCHES

STRENGTH

5X5 - FRONT SQUATS @86% OF 1RM

SUPERSET W/

2-2-2-2-2 - WEIGHTED PULLUPS (INCREASE WEIGHT EACH SET)

WOD 

4 MIN MAX CALORIES ON THE ROWER

3 MIN MAX BOX JUMPS (30/24)

2 MIN MAX WEIGHTED ABMAT SITUPS

1 MIN MAX PULLUPS

1 MIN REST STATION (THIS WILL BE INCLUDED IF THERE IS MORE THAN 12 PEOPLE PER CLASS)

* THERE WILL BE A 1 MIN BREAK BETWEEN EACH 

** SCORE WILL BE TOTAL REPS SCORED

BADASS! RESULTS FROM 7/11/12

WOD - WEDNESDAY, JULY 11TH 2012

WARM-UP
200M JOG
10 POWER SNATCHES
DRILL 1 - PULL OFF GROUND INTO HIP SOCKET.
DRIL 2 - EXPLODE TO FULL EXTENSION AND DROP TO A QUARTER SQUAT
10 OHS
DYNAMIC STRETCHES


STRENGTH
12 MIN TO FIND MAX POWER SNATCH FOR THE DAY
THEN
EMOM FOR 5 MIN
2 TNG POWER SNATCHES AT 75%

WOD
AMRAP 15 MIN
200M RUN
THEN MAX REPS OHS (115/75)
* EVERYTIME THE BAR DROPS YOU OWE A 200M RUN

RESULTS FROM 7/10/12

WOD - TUESDAY, JULY 10TH 2012

GAIL NOT MISSIN A BEAT.  WORKING OUT IN THE CAROLINA HEAT.  WE ARE SO HAPPY HOW FAR YOU HAVE COME GAIL!

EC

STEVOOOOOOO

GROUP HS HOLDS

BRENDAN.

REGAN.

 

* PR MONDAY!  WE HAD 55 PERSONAL RECORDS TODAY ON THEBACK SQUAT.   VERY PROUD OF ALL YOU HAVE ACCOMPLISHED SO FAR!

** HAPPY BDAY TO CHRIS JUKES, YOU ARE THE MAN SIR!



WARM-UP
1 MIN DOUBLES
10 DEADLIFTS (BAR)
10 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


ENDURANCE
TEAM ROW
- EVERY PERSON ON THE TEAM ROWS 300M X 3

WOD
5 ROUNDS
5 DEADLIFTS ELITE (275/185) - RX (245/155)
10 BURPEES

RESULTS FROM 7/9/12

WOD - MONDAY, JULY 9TH 2012

* PERV SUNDAY IS ALWAYS A CREEPY BLAST.  FUN WOD TODAY AND ALWAYS GREAT SEEING EVERYONE WORK TOGETHER.  A NEW WEEK STARTS WITH NO JULY 4TH PARTIES/EXCUSES TO ATTEND TO.  LETS GET AFTER IT THIS WEEK!

NEW ELEMENTS CLASS READY TO ROCK AND ROLL!

HANGIN ON THE BEACH!

DAWN GIVING NYC A LESSON ON KIPPING PULLUPS! 

JOEY OHS HIS LOVEBUG. HAHA JUST KIDDING!

WARM-UP
400M RUN
1:10 H.S HOLD
26 WEIGHTED ABMAT SITUPS
20 HAND RELEASE PUSHUPS
15 STRICT PULL-UPS OR 2 SETS NEGATIVES
10 LIGHT KB SWINGS
10 AIR SQUATS W/ 30 SEC HOLD AT THE BOTTOM ON THE LAST REP


STRENGTH
5-5-5-5-5 - BACK SQUAT
- YOUR FINAL SET OF 5 SHOULD BE HEAVIER THAN MONDAY, JUNE 18TH.  THIS WILL BE YOUR NEW 5RM BACK SQUAT.  DEPENDING ON HOW YOU FEEL YOUR 3RD OR 4TH SET SHOULD BE YOUR OLD 5RM.

WOD
IN 10 MIN:
800M RUN W A MED-BALL (20/14)
THEN:
 W REMAINING TIME
AMRAP
10 KB SWINGS (70/53)
5 HSPU

RESULTS FROM 7/8/12