WOD - TUESDAY, JULY 8TH 2014

5PM!

5PM!

5PM!

5PM!

5PM!

THE C CAPTAIN OF THE MEATHEAD SQUADDDD! KENNY!

JOE LENNON!!

WARM-UP
1 MIN DOUBLES
10 PUSHUPS
10 RING DIPS
3-5 MIN PRACTICE HSPU
30 FLOOR WIPERS
REVIEW AND DRILL SQUAT CLEANS

STRENGTH
15 MIN TO FIND 2RM TNG SQUAT CLEAN

WOD
5 SETS
10 UB HSPU
ME RING DIPS
* REST 2 MIN AFTER EACH SET
* SCORE = TOTAL RING DIPS

RESULTS FROM 7/7/14

WOD - MONDAY, JULY 7TH 2014

TEAM SWIM IN THE LI SOUND!

NOAM AND JAY!

MIKEY!

GINA AND FRAN!

DIANA AND RACHEL!

HARRY!

PAT AND MATTY!

* HAPPY BDAY MELBELLE!!!! YOU EFFING RULE.

WARM-UP
400M RUN
10 RING ROWS
3-5 MIN PRACTICE ROPE CLIMBS
2 SETS
1 MIN ON 1 MIN OFF WEIGHTED PLANK HOLDS

STRENGTH
BACK SQUAT
4X3@94% OF 3RM
- 1 SET EVERY 3 MIN

WOD
AMRAP 16 MIN
12 BACK SQUATS (185/115) (TAKEN FROM GROUND)
2 ROPE CLIMBS
400M RUN

RESULTS FROM 7/6/14

WOD - SUNDAY, JULY 6TH 2014

COREY FINISHING HIS DEF HSPU!

WARM-UP
800M RUN
2 SETS EACH OF 25 PARTNER ASSISTED LEG RAISES
20 PARTNER WALLBALLS

WOD
100-80-60-40-20
WALLBALLS
DOUBLE UNDERS
EVERY 5 MIN ON THE MINUTE = 400M RUN
* 1 PERSON WORKS AT A TIME
* RUN TOGETHER
* NO DOUBLES = 3X SINGLES

RESULTS FROM OLYMPIC LIFTING

RESULTS FROM ENDURANCE CLASS!

WOD - SATURDAY, JULY 5TH 2014

* HOPE EVERYONE HAD A HEALTHY AND FUN 4TH!!!!

** HERE ARE SOME PICS OF 54 ATLHLETES TACKLING BARBARA TODAY!!!

ENDURANCE WARM-UP
400M RUN
MOBILITY

ENDURANCE CLASS
A. 4X400M RUN - REST WHILE PARTNER RUNS
B. OPT TESTER FOR TIME:
250M ROW
15 KB SWINGS (70/53)
25 BURPEES
15 KB SWINGS
250M ROW

OLYMPIC LIFTING WARM-UP
A. 500M ROW
B. MOBILITY
C. REVIEW AND DRILL STANDARDS

OLYMPIC LIFTING 
A. 17 MIN FIND 1RM SQUAT SNATCH
B. 17 MIN FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 2 SETS ME PLANK AND SIDE PLANK (USE 45# PLATE FOR PLANK)

RESULTS FROM BARBARA!!!!

WOD - FRIDAY, JULY 4TH 2014

* GREAT JOB TO EVERYONE TODAY.  IT IS SUPER HOT OUT PLEASE MAKE SURE YOU STAY HYDRATED.  REMEMBER DEHYDRATION BRINGS A LESS THAN OPTIMAL PERFORMANCE.  REMAIN HYDRATED AND THAT WILL HELP YOUR PERFORMANCE EACH DAY.

** HAPPY JULY 4TH EVERYONE! CLASS IS AT 10AM!

TOMORROWS WOD IS:

WHO IS THIS LOVELY LADY????? 

RESULTS FROM 7/3/14

RESULTS FROM 7/3/14

WOD - THURSDAY, JULY 3RD 2014

ALI!

JOEY!

COREY!

GUYS HANGIN!

WARM-UP
150M LEGLESS ROW
150M ARMLESS ROW
200M ROW
REVIEW AND DRILL SNATCHES

STRENGTH
SNATCH - 5X1.1 - REST 2 MIN
* INCREASE WEIGHT EACH SET

WOD
1K ROW X 3
REST 1:1
*SCORE ALL 3 ROWS

RESULTS FROM 7/2/14

WOD - WEDNESDAY, JULY 2ND 2014

* HAPPY BIRTHDAY TO MRS. KATHLEEN CLEARY AKA:THE BETTER CLEARY!

** JULY 4TH WE WILL HAVE ONE CLASS AT 10AM!!!!

HANGIN OUT AT THE JETTY!

6AM!

6AM!

8:30!

8:30!

8:30!

- 6AM CLASS!

WARM-UP
800M RUN
50 ABMAT SITUPS
REVIEW AND DRILL THRUSTERS

STRENGTH
FIND 4RM WEIGHTED PULLUP - 5 SETS
- 1 SET EVERY 2:30
- NO PULLUP = MAX WEIGHTED NEGATIVE FOR :30

WOD
3 SETS EACH FOR 2 SCORES
400M SPRINT (NO BREAK BETWEEN RUN AND THRUSTERS)
ME THRUSTERS (115/75) (ONCE BAR DROPS = END OF SET)
- REST 3 MIN

RESULTS FROM 7/1/14

RESULTS FROM 7/1/14`