Archive for May, 2015

Friday, May 29, 2015

Posted: May 29, 2015 by jmdimitri in WOD

8 Rds

50m swim

5 in-n-outs

10 Sandbag Cluster (Squat Clean Thruster)

Or
8 rds
200m run

10 V-ups

10 Sandbag Clusters 

Oly 6pm

Warmup

Sotts press

4×4

1) Cln+Hang Cln

4/55

4/65

2×2/75

1/80

2) Cln Pull

3/85

3/95

3×1/105

3) OHS w pause

4×3/70% of snatch
 

Thursday, May 28, 2015

Posted: May 28, 2015 by jmdimitri in WOD

10 min AMRAP:

20 AbMat Sit-ups 

20 Alt Lunges

1 rope climb

—–Rest 3-5 min, Then:

For time:

8-16-24-16-8

Single Arm KB OHS ( 1/2 Rt, 1/2 Lt)

Single Arm Bent KB/DB Row (1/2 Rt, 1/2 Lt)

  

Wednesday, May 27, 2015

Posted: May 27, 2015 by jmdimitri in WOD

Front Squat:  3-3-1-1-1

.

3 sets:

AMRAP 1 Min

C&J (95/135), Sc (65/95)

AMRAP 1 Min

FS (95/135), Sc (65/95)

AMRAP 1 Min

Dubs/ Singles/ OR Dub attempts

*Rest 1 Min

** Use same weight for C&J and FS.

  
Oly 7pm

Warmup 

Sotts press

4×4

BS or FS w 5sec pause

5/bar or light weight

.

1) Hip Sn+low Hang Sn

4/55

4/65

2/70

2×2/75

2) Sn Bal+OHS

4/55

4/65

2/70

2×2/75

3) FS

5×5/ @ last 20 rep weight

Summer Camp & Parking

Posted: May 26, 2015 by jmdimitri in WOD

Just a reminder:

We’ve already mentioned using the club entrance to check in, so this is just a reminder, the side gate is not an entrance. 

Also, Cross Gates Summer Camp has started, there will be a carpool line in the afternoons of parents picking up their kids from side gate. You must park in front parking lot of club. 

****The side and rear parking are for employees.*****

Tuesday,  May 26, 2015

Posted: May 26, 2015 by jmdimitri in WOD

For time:

20/1 Ladder of KBS (35/55)/Burpees

.

20 KBS/ 1 Burpee

19 KBS/ 2 Burpees

18 KBS/ 3 Burpees

17/4

16/5

15/6

…………….

1/20

Monday, May 25, 2015

Posted: May 25, 2015 by jmdimitri in WOD

Workout of the DayIn honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .

“Murph”

For time:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please Click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.  

  

Memorial Day Schedule

Posted: May 22, 2015 by jmdimitri in WOD

Saturday – 9:00 & 10:00

Sunday – Open Gym 10:00-11:00

Monday – 8:00 & 9:00 ONLY

.

Memorial Day “Murph”

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 as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.