Thursday, April 17, 2014

WOD - FRIDAY, APRIL 18TH 2014

* THEY HAVE ANNOUNCED THE MASTERS WORKOUTS FOR THE NEXT 4 DAYS.  LETS GO GINNY!!!!
MASTERS WORKOUTS!
** FLEX IN THE CITY IS SATURDAY! WE HAVE 5 TEAMS COMPETING.  COME OUT AND CHEER THEM ON AND SUPPORT YOUR FRIENDS AND GYM.


video
KENNY HITS 225#






WARM-UP
400M RUN
20 DEADLIFTS
REVIEW AND DRILL SQUAT CLEANS
3-5 MIN MUSCLE-UP PRACTICE

HERO WOD
“JOHNSON”
AMRAP 20
9 DEADLIFTS (245/155)
8 MUSCLE-UPS (10 RING ROWS/10 CLAP PUSHUPS PER ROUND)
9 SQUAT CLEANS (155/115)

* EVERYONE WILL HAVE 1 BAR AND YOU WILL STRIP AND ADD YOUR OWN WEIGHT!

RESULTS FROM 4/17/14
RESULTS FROM 4/17/14

Wednesday, April 16, 2014

WOD - THURSDAY, APRIL 17TH 2014

* GREAT JOB TO EVERYONE WHO SHOWED UP AND RAN TODAY! FOR THE CHERRY PICKERS, YOU WILL NEVER GET BETTER AT MOVEMENTS IF YOU DO NOT SHOW UP AND DO THEM.

** NEXT WEEK WE WILL BE TESTING BENCHMARKS, AND WE WILL BE ANNOUNCING TEAM CHALLENGE WINNERS!

PAT!

JEREMY!







WARM-UP
1 MIN DOUBLES
:45 SEC HS HOLD
10 KB SWINGS (LIGHT/MED/HEAVY)
20 WALLBALLS
REVIEW AND DRILL OHS

STRENGTH
15 MIN TO FIND 1RM OHS (FROM RACK) (PR BOARD WORTHY)
THEN:
1 SET @80% ME

WOD
AMRAP 4
250M ROW
15 HSPU
25 BOX JUMPS
35 KBS (70/53)
45 WALLBALLS
55 ABMAT SITUPS

REST 2 MIN –

AMRAP 6
250M ROW
15 HSPU
25 BOX JUMPS
35 KBS (70/53)
45 WALLBALLS
55 ABMAT SITUPS

REST 2

COMPLETE FOR TIME
250M ROW
15 HSPU
25 BOX JUMPS
35 KBS (70/53)
45 WALLBALLS
55 ABMAT SITUPS

* 3 SCORES WILL BE RECORDS
4 MIN AMRAP - TOTAL REPS
6 MIN AMRAP - TOTAL REPS
TOTAL TIME


RESULTS FROM 4/16

RESULTS FROM 4/16

2014 REGIONAL TEAM RESULTS!

Tuesday, April 15, 2014

WOD - WEDNESDAY, APRIL 16TH 2014


PLANKS!

10:30!

8PM!




WARM-UP
400M RUN
500M ROW
30 PARTNER LEG RAISES
DYNAMIC STRETCHES

STRENGTH
5X5 STRICT PULLUPS
* NO STRICT PULLUPS = 5 SETS OF ME NEGATIVES
* INCREASE WEIGHT EACH SET

WOD
5X400M RUN
*REST 90 SEC AFTER EACH RUN
*SCORE BEST AND WORST

RESULTS FROM 4/15/14

RESULTS FROM 4/15/14

2014 REGIONAL TEAM RESULTS!

Monday, April 14, 2014

WOD - TUESDAY, APRIL 15TH 2014

* HAPPY BDAY TO LAURA, KEVIN AND KYLE!!!!

5PM SWOLLLLLEEE CITY!


SUPERCLEARY!!

6PM WORKIN SOME BURPEE PULLUPS!

MICHELLE AND STRIKER!


WARM-UP
1 MIN DOUBLES
1 MIN PLANK HOLD X 2 - REST 1 MIN
REVIEW AND DRILL POWER CLEANS

STRENGTH
POWER CLEANS - E2MOM FOR 10 MINUTES - 3 TNG POWER CLEANS AT 90%

WOD
5 ROUNDS
30 DOUBLE UNDERS (ATTEMPTS COUNT IF SCALING)
12 FRONT RACK LUNGE STEPS (165/115)

RESULTS FROM 4/14/14


Sunday, April 13, 2014

WOD - MONDAY, APRIL 14TH 2014

* HAPPY BDAY MARK!!!


THIS HANDSOME STUD COOK FOUND A DOG ON THE SIDE OF THE ROAD.  ANYONE LOOKING FOR ADOPTION? SEEK BRIAN COOK FOR MORE DETAILS.

JORDAN GOT MARRIED!!! CONGRATS HOPE YOU HAD A BEAUTIFUL WEDDING!

8 WEEKS BEFORE AND AFTER! MICHELE UNREAL JOB SO PROUD OF YOU.  OF COURSE SHE WAS ON MAGIC MIKE AND THE RUSTY PISTOLS TEAM!

3RD PLACE FINISH AT THE MID ATLANTIC AFFILIATE CHALLENGE.  DEF A COOL WEEKEND.  WE LOST TO TWO TEAMS WHO HAVE BOTH BEEN TO THE GAMES, TEAM RAW HAS BEEN THERE 3X, AND THIS WAS THE FIRST WEEKEND WE EVER MET OUR TEAMMATES.  VERY COOL EVENT. 


WARM-UP
400M RUN
25 PUSHUPS
25 WEIGHTED ABMAT SITUPS
REVIEW AND DRILL BURPEE PULLUPS

STRENGTH
15 MIN TO FIND 1RM FRONT SQUAT (PLEASE NOTE PR'S)

WOD
100 GI JANES FOR TIME

AKA - 100 BURPEE PULL-UPS FOR TIME- (IDEAL BAR HEIGHT IS ABOUT 1 FOOT ABOVE REACH)
RESULTS FROM 10AM!

2014 REGIONAL TEAM!



- BRING IT!!!!

Saturday, April 12, 2014

WOD - SUNDAY, APRIL 13TH 2014

SKUDINS A TANK!!!!


* GOOD NEWS HANDSOME ROB WILL BE HOLDING THE FORT DOWN ON SUNDAY AND SAID HE IS KICKING EVERYONE'S ASS!  REMEMBER IF YOU DO NOT SIGN IN FOR CLASS YOU WILL NOT BE WELCOME TO WORKOUT.  PLEASE MAKE SURE U SIGN IN. IF YOU CANCEL AFTER MIDNIGHT TONIGHT WE WILL NOT LET U TAKE ANOTHER CLASS UNLESS YOU ROW 5K FOR TIME WHILE BLASTING MICHAEL BOLTON.

** MOL AND I ARE COMPETING IN BALTIMORE AND CURRENTLY SITTING IN 3RD PLACE AFTER A HEAVY DAY 1.  THE BODYWEIGHT WORKOUTS ARE COMING TOMORROW!!!!
http://wodscores.com/MAAC_2014/index.php?category=Rx&ncc=0

CLASS SCHEDULE:
10:00AM -11:00AM - GROUP WOD
11:00AM - NOON - FITNESS CHALLENGE CLASS (LAST SUNDAY WORKOUT!)

WARM-UP
800M RUN
60 WALLBALLS (ROTATING EVERY REP BETWEEN YOUR TEAM OF 3)
10 DEADLIFTS (95/135/185) (65/95/115)

WOD
* TEAMS OF 3 *
* ONE PERSON WORKS AT A TIME)
AMRAP 30 MIN
20 CAL ROW
15 DEADLIFTS (185/115)
30 WALLBALLS (20/14)
15 DEADLIFTS
400M RUN (EVERYONE RUNS TOGETHER)

Friday, April 11, 2014

WOD - SATURDAY, APRIL 12TH 2014

6AM DAMAGE!


* GREAT JOB TO ALL ON BENCHMARK WEEK.  GREAT RESULTS AND SOME UNBELIEVABLE SCORES.

* SATURDAY WE HAVE OPEN GYM FROM 9:00AM - 11:00AM.

RULES OF OPEN GYM:
#1 - COME IN WITH A PLAN.
#2 - DONT STEAL EQUIPMENT.
#3 - BE AWARE OF YOUR SURROUNDINGS.
#4 - THIS IS NOT A COACHING CLASS, THIS IS A CHANCE FOR YOU TO COME IN AND WORK ON WEAKNESSES OR DO A WORKOUT YOU HAVE WANTED TO TRY.
#5 - OPEN GYM ENDS AT 11AM.  IF YOU ARRIVE AT 10:55 WE WILL ASK YOU TO LEAVE AT 11:00AM SHARP.
#6 - BE AWESOME!
RESULTS FRO 4/11/14 - WHITTEN!

2014 REGIONAL TEAM RESULTS!