Saturday May 4th 2013

WOD (Crossfit Team WOD) A. Burpee “Roxanne” B. In teams of four complete the following: 250 Double unders 100 Meter buddy carry (each) 200 Kettle-bell swing (53/35) 100 Meter buddy carry (each) 150 Push-up w/ feet on plate 100 Meter buddy carry (each) 100 Toes to bar 100 Meter buddy carry (each) – With one person working at a time PumpFit (7:00 am) Intro… 5 Rounds 100 Singles +...

Friday May 3rd 2013

WOD Prep… 3 Sets (not for time) 200 Meter run 10 PVC pass throughs 1 Turkish get-up (each side) 3-5 Muscle ups or 7 pull-up (strict) A. Sumo Dead-lift @ 55-60% X 4 reps X 8 sets – rest :60 sec B. Bench press @ 60-65% X 5 reps X 8 sets -rest :60 sec C. In teams of two, with one person working at a time… 2 Rounds 2...

Thursday May 2nd 2013

  WOD “1st Of The Month Painstorm” For time: 21-15-9 reps of Thruster (95/65) Burpee Power snatch (115/95) Pull-up Dead-lift (185/135) Pistol – 400 Meter run after each round Endurance Session (6:00 am) A. 5 x 500 Meter row, rest 2 min B. 4 x 400 Meter run, rest 2 min C. 3 x 1:00 min max calories ont he Airdyne Barbell Club (7:00 am) A. 1 Snatch +...

Wednesday May 1st 2013

  WOD Prep… 400 Meter run 4 rounds 5-10 Pull-up (dead hang) – rest 1 min 5 min banded mobility A. Build to a 3 rep max bench press – rest 2-3 mins between heavy efforts B. Push press 3 X 3 – increase across the three sets – rest 2 min between sets C. For time: 20 Handstand push-up 5 Rope climbs 30 Double unders 3 Rope climbs...

Tuesday April 30th 2013

WOD Prep… 3  Rounds 50 Singles + 20 Double unders 12 GHD sit-up or 24 Butterfly ab-mat sit-up 7-10 ring dips 5 min shoulder mobility A. For time: 15-12-9-6 reps of Power clean (135/95) 200 Meter run after each round B. 3 sets of: 100 sled push (heavy as possible) rest 30 sec. 200 Meter farmer carry (heavy) rest 2 minutes PumpFit  Intro… 2500 Meter row (teams of two,...

Monday April 29th 2013

Jenae WOD Prep… Row 750 Meters 3 rounds of: 12 KB Sumo dead-lift high pull (heavier) 24 Double unders 5 min mobility A. Build to a 3 rep max sumo dead-lift B. Build to a 2 rep max back squat C. AMRAP 2 min Thruster (95/65) D. AMRAP 3 min 5 C2B Pull-up 7 Box jump (24/20)

Saturday April 27th 2013

WOD “Vengeance” In memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years. The Marines were: LtCol Thomas A. Budrejko, 37, served as an AH-1W Cobra pilot and executive officer of HMLA-469. LtCol Budrejko, who lived in Temecula but grew up in Montville, Conn., joined the Marine Corps on May 24, 1996. He served...