Tuesdays WOD

WOD:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
**back extensions can be subbed with a (45#men/35#women) good morning and be RXd**

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, […]

Mondays WOD

Pre WOD: You will do 100 sit-ups every day this week. Either in the WOD or before it!
100 sit-ups for time

WOD:
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Women 185#

—————————————————————————————————————————————–
Warm-up:
400m run
3 rounds of
5 HSPU/10 KB swings/10 Deadlifts w/ Bar/
Perform 6 walking Samson stretches each round.

Advanced:
15-12-9
225 pound Deadlift
Handstand push-ups w/ 1 abmat
Women 185#

Intermediate:
21-15-9 […]

Sunday

Rest Day
Head to the beach and have some fun.

Saturday

8:30AM FREE WOD!!! No experience necessary!

9AM AND NOON CLASS:
WU: 3 minutes of jump rope.
2 rounds of 10 thrusters/good mornings/passthroughs
30 second hollow rock per round
15 second samson stretch per leg per round

Hamstring/Hip/Shoulder Mobility

WOD:
CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

If you need […]

Friday

Sweet Quote: “It yearns me not if men my garments wear; Such outward things dwell not in my desires. But if it be a sin to covet honor, I am the most offending soul alive.” -Shakespeare, St. Crispian’s Day Speech from Henry V

WU: 400M run.
3 rounds of 10 squats/10 pushups/hollow rock.
*Warmup will be done […]

Thursday

Sweet Quote: “Such is the state of life, that none are happy but by the anticipation of change: the change itself is nothing; when we have made it, the next wish is to change again. The world is not yet exhausted; let me see something tomorrow which I never saw be.” -Samuel Johnson

WU: 400m […]

Wednesday

Sectionals WOD 11.3

See ya at the box for the treats in store. NICE JOB LAST WEEK TO EVERYBODY WHO COMPETED!!!

Tuesday

WU: 2 minute challenge: How many double-unders can you do in two minutes?
Active mobility focusing on hip and shoulder prep.
Volume Training. Pick your skill you want to work on. 2 reps on the minute for 15 minutes.

WOD:
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Adv. Sub bar dips.
Int. Sub […]

Monday

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” -Conrad Hilton

WU: 800m run. 3 rounds of 10 OHS/Good Mornings/Pullups/30 second hollow rock
*use an unloaded bar on OHS & Good Mornings if you can.

MOB: Lax ball in first rib. 1 minute per side. Lax ball in […]

Sunday. Rest Day.

Sweet Quote: “Life moves pretty fast, if you don’t stop and look around once in awhile you could miss it.” -Ferris Bueller

Sunday is rest day. Enjoy. Go. Do. Be. (Go doobie??? Whatev…)

COACH’S NOTE:
I have to work out alone quite a bit. I always get a better workout when I’m with the group. Perhaps I […]