WOD - Grandpa VS. Grandson

WOD - December 29, 2012

-Strength:
     -4 of 5 bench
     -2 of 5 leg press

-Pull up competition with
***Rules you can only win by one***

Ted C. - 9
Josh B. - 10

-Cardio:
     -Stationary bike 2 miles
     -Inclined stationary bike 2 miles
     -Run 1 mile

-Core:
     -1 Marine (15)
     -1 Min plank

-Random movements that occurred in the gym
     -10 Curls
     -7 pull ups
     -30 pushups
     -5 flys
     -25 pushups

Hero WOD - Murph

WOD - December 24, 2012
-optional-

Hero WOD - Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.






-1 RFT:
     -1 Mile Run
     -100 Pull ups
     -200 Push ups
     -300 Air Squats
     -1 Mile Run

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.

Sophie M. - 38:52
Josh B. - 39:45

WOD - Weak day

December 23, 2012
-optional-

-Row
     -5000 meter

Josh B. - 25:00min

-Run
     -1 Mile

-Core
     - 1 Marine (10)

WOD - Food Drive Replacement / End of the World

These two WOD's are going to work on the same premise. Both are going to be short and not too rigorous. One is for Wednesday and one is for Friday.  Normally this is a Tuesday / Thursday week but there is a major food drive project on Thursday so we have to reschedule.

WOD - December 19, 2012

-Warm up: 4 rounds not timed
     -5 pushups
     -5 sit ups
     -5 burpees

-Strength: clean 5 of 5

-Metcon: 5 RFT
     -7 deadlifts
     -30 sit ups
     - 7 HSPU

Calen B. - 10:32 (deadlift 135)
Josh B. - 18:00 (deadlift 185)

-Abs:
     -1 marine (15)
     -2 min plank w/ weight

---------------------------------------------------------------------------------

WOD - December 21, 2012

-3 rounds: not timed
     -Run 1 mile
     -50 push ups
     -50 sit ups
     -25 double unders

WOD - Next

WOD - December 17, 2012/December 18, 2012

-Metcon: 4 RFT
     -10 ring pull ups
     -10 box jumps (36")
     -10 dips

Josh B. - 7:26
Calen B. - 8:06
Chandler W. - 10:40
Brea W- 11:00
Sophie R. - 10:33
Paige D. - 10:58
Lucas F. - 11:44

-1 round: not timed
     -1 min. push ups
     -1 min. sit ups
     -1 min. pull ups
     -1 min. wall sit
     -1 min. HSPU

-Abs:
     -1 marine (20)
     -30 penguins
     -30 mason twists
     -1 min. plank series (1st w/ 35#)
     -20 push ups w/ 35#
     -20 sit ups w/ 25#
     -50 mason twists w/ 10#
     -1 min. plank w/ 35#

WOD - 5,000/5,000 Part I

WOD - December 14, 2012

***When we hit 5,000 and 10,000 views***

-Warm up: 2 rounds, not timed
     -10 push ups
     -20 double unders

-Metcon: 5 RFT
     -50 push ups
     -50 double unders
     -50m sprint
     -50 sit ups
     -50 small box jumps (24")
     -50 burpees
     -50 air squats
     -50 swimmers
     -50 second hang from pull up bar
     -50 sec plank

Five Rounds
   Calen B. - 1:39:48
   Josh B. -1:49:19
Four Rounds
   Chandler W. -1:33:01
   Brea W. -1:22:55
   Paige D. -1:39:00
   Lucas F. - 2:18:50
   Aubry T. - 1:48:00
Three Rounds
   Allie T. - 1:02:00
Two Rounds
   Molly L. - 34:30 (sprained thumb exempt from push ups)
   Mac T. - 40:41
   Anders N. - 41:55

WOD- Man Maker

WOD- December 13, 2012
-optional-

-Warm up: dot drill

Calen B. - 0:53

-Metcon: 5 RFT
     -7 HSPU
     -14 ring push ups
     -200m run

Calen B. - 12:56

-3 rounds: not timed
     -10 strict toes to bar
     -10 man makers

-Abs:
     -1 min. left and right side plank
     -1 min. plank w/ 35#
     -1 min. wall sit

-Row:
     -5 min. sprint

WOD - Brolic

WOD- December 12, 2012

-Warm up: 2 rounds, not timed
     -13 thruster
     -22 double unders

-Strength: b-bench 5 of 5 80% 1 RM

-Metcon: 1 RFT
     -10x Thruster
     -3 rounds: 40 double unders, 30 box jump (24"), 20 KB swing
     -10x Thruster

Josh B. - 12:27
Calen B. - 13:52
Mac T. - 16:22
Murphy - 17:18
Sophie R. - 19:00
Brea W. - 19:00
Aubry . - 19:33
Dane R. - 21:43

-12 rounds: not timed
     -12 pull ups
     -60 second intervals

-Abs:
     -15 weighted sit ups
     -50 weighted mason twists
     -50 flutters
     -2 min. plank

WOD- Arrival

WOD- December 11, 2012
-optional-

-Strength: deadlift 5 of 10

-Metcon: 4 RFT
     -5 muscle up
     -10 clean
     -15 weighted sit ups (10#)

Calen B. - 14:47

-3 rounds: not timed
     -10 box jumps
     -10 HSPU
     -30 sec. plank

-Abs:
     -1 min. plank w/ 25
     -1 min. left and right plank
     -66 penguins
     -1 min. wall sit

Fitness Test (Progression Test)

Fitness Test
Third test, December 10th, 2012

To be taken by every member when they join and incrementally every month on a Monday to track progress throughout the year. This is not a test in the sense that you have to do so much to join the club. THERE IS NO MINIMUM in other words. Everyone just needs to do their best.

Max push ups in 2 Min (without dropping a knee)
Max pull-ups  in 1 Min (without letting go of the bar or using any assistance)
5 Rep MaxBench Press (determine weight prior to attempting set)
Mile Run/Walk/Jog

 RESULTS NOW AVAILABLE ***Results***

WOD- Frozen Veins

WOD- December 7, 2012
-optional-

-Warm up: dot drill

Calen B. - 0:54

-Metcon: 6 RFT
     -3 muscle ups
     -6 HSPU

Calen B. - 4:57

-Movement Circle:
     -2 min. wall sit
     -100 push ups
     -1 min. plank
     -2x 50m sprints
     -2 min. hand stand hold (w/ wall)
***Previous WOD***

-Abs:
     -1 min. plank series
     -1 1/2 min. plank series
     -50 flutters
     -25 scissors
     -30 penguins
     -50 mason twists
     -20 forward/reverse bicycles

WOD - Off the Top

WOD - December 6, 2012

 -Warm up: 3 rounds
     -20 pushups
     -90 meter run

 -Movement Circle: (each person picks one movement)
     -2 min wall sit
     -100 pushups
     -10 HSPU
     -30sec hand stand hold
     -2x 50 meter sprints
     -100 circle squats
     -2 min hand stand hold (w/ wall)

 -Run: Sprints
     -50 meter races within club
     -Racing Baseball players
 

WOD- High Numbers

WOD- December 5, 2012
-optional-

-AMRAP: 12 minutes
     -10 toes to bar
     -20 KB swing
     -30 walking lunges

Calen B. - 4 2/3 rounds

-Metcon: 1 RFT
    -50 HSPU
    -100 pull ups
    -200 push ups
    -300 air squats

Calen B. - 33:29
Josh B. (deceased) - 53:20

-Abs:
     -1 marine (40)

International Shout Out

For those of our blog viewers who are seeing this blog internationally (and everyone in the United States), we hope you find these workouts to your advantage and you use them to stay in shape!


Мы надеемся что вы находит эти разминки к вашему преимуществу и использует их для того чтобы остаться в форме!

Wir hoffen, dass Sie diese Trainings zu Ihrem Vorteil und zu Ihnen finden, sie zu verwenden, um in der Form zu bleiben!

(We apologize ahead of time for our terrible foreign grammar.)

WOD - Worn

WOD- December 4, 2012

-Warm-up: 21-15-9
     -double unders
     -thrusters (low weight)

-Strength: thrusters 5 of 5

-Metcon: 1RFT   (sub 1 Muscle up for 2 pulls ups)
     -40 Sit-ups
     -2 Pull ups (1 Muscle up)
     -35 Sit-ups
     -4 Pull ups (2 Muscle ups)
     -30 Sit-ups
     -6 Pull ups (3 Muscle ups)
     -25 Sit-ups
     -8 Pull ups (4 Muscle ups)
     -20 Sit-ups
     -10 Pull ups (5 Muscle ups)

Calen B. - 6:40
Josh B. - 7:30
Cameron B. - 8:20
Sophie R. - 8:24
Dane R. - 8:30
Mac T. - 8:45
Chandler W. - 9:25
Murphy 10:00
Emily V. - 10:20
Brea W. - 10:40
Allie T. - 11:07
Jakob J. - 12:20
Aubry T. - finished

-Metcon: 30-20-10-5
     -Double Unders
     -Wide push ups

Josh B. - 3:19
Calen B. - 3:27
Dane R. - 4:31
Sophie R. - 5:03
Brea W. - 5:03
Allie T. - 5:20
Mac T. - 6:08
Aubry T. - 6:20
Murphy - 6:33
Chandler W. - 7:47
Jakob J. - 11:00

-Core:
     -1 marine (20)
     -1 min weighted plank

WOD- Up

WOD- December 3, 2012
-optional-

-Warm up: muscle up technique
     -4+ ring rows
     -4+ feet elevated ring rows
     -4+ assisted ring pull ups
     -4+ ring pull ups w/ false grip
     -4+ narrow ring push ups
     -4+ feet elevated ring push ups
     -4+ assisted ring dips
     -4+ ring dips
     -4+ assisted negative muscle ups
     -4+ negative muscle ups
     -4+ assisted muscle ups
     -1+ muscle up

-Metcon: 4 RFT
     -2 muscle ups
     -4 HSPU
     -14 sit ups
     -22 flutters

Calen B. - 4:26

-Abs:
     -2 min. plank