Sunday, June 30, 2013

Saturday, June 29, 2013

Thursday, June 27, 2013

WOD 27 Jun

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders


See you at 1000 & 1600

Wednesday, June 26, 2013

WOD 26 Jun

"Bruck"

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps


U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.


See you at 1600

Tuesday, June 25, 2013

WOD 25 Jun

Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups

See you at 1600

Sunday, June 23, 2013

Saturday, June 22, 2013

WOD 22 Jun

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


SEE YOU AT 1030

Friday, June 21, 2013

WOD 21 Jun

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-Pull-ups

See you at 1600

Saturday, June 15, 2013

Friday, June 14, 2013

WOD 14 June

For Time:

21-15-9
Dumbbell Thruster 45/35lb
Muscle-up



See you at 1430-1630  (this weekend will be a little disrupted for the regular group, for that we apologize!)


On-Ramp Class begins at 1630 today, we're looking forward to meeting you all!






Thursday, June 13, 2013

WOD 13 June

"Gallant"
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

See you at 0930 & 1630

Wednesday, June 12, 2013

CLEANING DAY!

Open from 1500-1700 for make up WOD's

Cleaning from 1700 (the other kind of cleaning!)


Tuesday, June 11, 2013

WOD 11 June

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups


See you at 1000 & 1630

Monday, June 10, 2013

WOD 10 June

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Take your time to establish your 1 Rep Max in each of the lifts!

See you at 1600

Sunday, June 9, 2013

WOD 9 Jun

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

See you at 1030

Watch the best in the world here

Friday, June 7, 2013

WOD 7 June

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35 pound Dumbbell squat snatch, 10 reps, alternating


See you at 1600

Thursday, June 6, 2013

WOD 6 June

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups


See you at 1000 & 1630

Tuesday, June 4, 2013

Sunday, June 2, 2013

WOD 2 June

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
225/135 pound Squat clean, 4 reps
100 foot Sprint


See you at 1030

Saturday, June 1, 2013

WOD 1 June


For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160/100 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160/100 pound barbell in front rack


See you at 1030