WOD

October 24th, 2014

Friday 141024

Friday’s Program

Class_10_24_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

10 minutes EMOM 

Odd: 5x Snatch Balance

Even: 5x OHS

 

WOD: (30 min)

3 rounds

9x Power snatch (95#/65#)

15x Wall ball (30#/20#)

* Top of the minute do 5x burpees

 

Post time to comments.

 

Skill of the month:

Snatch


October 23rd, 2014

Thursday 141023

“300” We Dedicated This Day To P.O. Arthur Lopez

arthur_lopez_10_23_14

 

Police Officer
Arthur Lopez

 

Nassau County Police Department, New York

End of Watch: Tuesday, October 23, 2012

 

Police Officer Arthur Lopez was shot and killed while attempting to arrest a hit-and-run driver at the intersection of 241st Street and Jamaica Avenue.

 

Officer Lopez and his partner observed a vehicle they believed had been involved in the hit-and-run accident near the border of Nassau County and New York City. The officers followed the vehicle into Queens, where they conducted a vehicle stop. The subject opened fire on the officers after they approached and exchanged words. Officer Lopez, who was not wearing a vest, was struck in the chest. The subject then fled in his vehicle. He abandoned his vehicle and carjacked a citizen, fatally shooting the driver.

 

Officer Lopez was transported to North Shore Long Island Jewish Hospital where he succumbed to his wounds.

 

The subject was arrested several hours later and was suffering two self-inflicted gunshot wounds. He was identified as a former convict who had served four years for attempted murder. He was subsequently charged with two counts of first-degree murder for murdering Officer Lopez and the civilian. A second subject was arrested and charged in connection with providing the subject with the firearm used to commit the murders.

 

Officer Lopez had served with the Nassau County Police Department for eight years and was assigned to the Emergency Services Unit.

 

Warm up:(10 min)

coaches choice

 

WOD: (50 min)

Compare to Thursday, October 4th, 2012

“300”

25x Pull-ups

50x Deadlifts (135#/95#)

50x Push-ups

50x Box Jumps

50x Floor wipers (135/95)

50x Single arm DB/KB Clean & Press (55#/35#)

25x Pull-ups

 

Post time to comments.

 

Skill of the month:

Snatch


October 22nd, 2014

Wednesday 141022

Wednesday’s Program

Class_10_22_14

Warm up: (10 min)

Coaches choice

 

Work capacity: (20 min)

14 minute EMOM 

Odd: Bench Press 3 reps

Even: 30 second double unders or attempts

 

WOD: (30 min)

Max rounds in 10 min

5x Push jerk (155#/115#)

25x Double unders

Rest 2 minutes

Max rounds in 10 min

6x Box overs (20″)

30x Double unders

 

Post rounds to comments.

 

Skill of the month:

Snatch


October 21st, 2014

Tuesday 141021

Tuesday’s Program

Heather_10_21_14

Warm up: (15 min)

Coaches choice

 

Strength: (15 min)

Front Squat 3-3-3x

 

WOD: (30 min)

3 rounds, 50-35-20x reps

Push-ups

Pull-ups

Backward walking lunge steps

 

Post time to comments.

 

Skill of the month:

Snatch


October 20th, 2014

Monday 141020

Monday’s Program

Kelly_10_20_14

Congratulations to Coach Kelly for her “Runner-up” finish at Festivus!

 

Warm up: (10 min)

Coaches choice

 

Strength/Skill: (20 min)

Work up to 1RM Push Jerk (10 min)

 

Work capacity: (10 min)

8 minute EMOM

Push Jerk (65% 1RM)

Do a Push jerk at the top of every minute

Add 1 Push Jerk every minute

 

WOD: (30 min)

3 rounds

21x Power clean (155#/115#)

Run 400m

 

Post time to comments.

 

Skill of the month:

Snatch


October 19th, 2014

Sunday 141019

Sunday’s Program

DOB_10_19_14

 

DOB killing the “Throwdown” WOD!

 

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

10 min EMOM 

Odd: 5x Snatch

Even: 2x High hang snatch

 

WOD: (30 min)

3 rounds

10x Sumo deadlift high pull (115#/75#)

Row 300m

10x Power clean (115#/75#)

Row 400m

10x Pull-ups

15x Push-ups

 

Post time to comments.

 

Skill of the month:

Snatch


October 18th, 2014

Saturday 141018

WOD Throwdown Announcement!

Starting this Sunday 10/19/14 the 9 am class will be doing the WOD from the WOD Throwdown competition. We will be putting the hopper workouts on hold for four weeks, until the competition is over. Remember, if you are competing and you can’t make Sunday’s class, you can do the WOD at any point during the week. Just make sure you have a judge!


October 18th, 2014

Saturday 141018

“BFF Team Tarnak”

Patty_10_18_14

As if Patty doesn’t do enough of this at home!!

 

Warm Up: (15 min)

Coaches Choice

 

Skill/Wod Review: (15 min)

 

WOD: (30 min)

2 Man Teams

Tag Team Style, only 1 person working at once.

4 Rounds of…

40x Push Ups

40x Box Jumps (24/20)

40x Sit Ups

40x Pull Ups

40x Walking Lunges

200m Run (run done together)

 

Post time to comments.

 

Skill of the month:

Snatch


October 17th, 2014

Friday 141017

Let’s WOD Together…BFF Day Tomorrow!!

uncle-sam-we-want-you


October 17th, 2014

Friday 141017

Friday’s Program

Guac_10_17_14

Warm up (10 min)

Coaches choice

 

Strength (20 min)

Back squats 

8×2

 

WOD: (30 min)

4 rounds for time of: 

10x Cleans (135/85)

10x Front rack lunges

25x Sit ups

* Top of the minute 200 meter sprint

 

Post time to comments.

 

Skill of the month:

Snatch