Archive for August, 2010

Max rounds in 20 minutes:

Tuesday, August 31st, 2010

Class_08_30_10

25x Pull-ups
50x Push-ups
75x Squats

Skill Work:
For time
1200m Farmer’s walk (2×45#/35# DBs)

Monday, August 30th, 2010

ON THURSDAY, NOVEMBER 4TH, 2010 PLEASE JOIN FRIENDS OF WWP AND MEMBERS OF ENGINE 93 AND LADDER 45 OF THE FDNY AT THE NEWLY RENOVATED PELHAM BAY AND SPLIT ROCK GOLF COURSE AS WE HONOR AND SUPPORT OUR HEROES TO BENEFIT THE WOUNDED WARRIOR PROJECT.
Bring A Friend or Foursome and Show Your Support to Honor Our Wounded Warriors
• $165 per Golfer
• $660 per Foursome
•$80 Dinner only
Golf Package Includes:
• Welcoming BBQ and Registration at 10:45 am
• 12:00 noon Shotgun Start with Cart
• Complimentary Draft Beer stations on the Course
• Cocktail Hour & Dinner Reception to Follow
• Various Contests throughout the Day to include
“ A Hole in One Chance to Win a 5 Day / 4 Night Stay at
The Las Vegas Palms Casino with Roundtrip Airfare.”
• Silent and Live Auction, Raffle Prizes, and 50/50 Drawing
Prizes to include:
A Pair of Jet Skis, Weekend Getaways,
Golf Equipment, Gift Certificates, and Much Much More!
To Reserve Now or receive additional information please call or email:
Justin Lapree at 631-375-9017 or jlapree@brownstone.com
Joe Schiliro at 914-497-6360 or bojax45@yahoo.com
Nancy Schiliro at 914-879-0094 or nschiliro@woundedwarriorproject.org
2010
TO BENEFIT THE WOUNDED WARRIOR PROJECT
On behalf of those who have given so much, we invite you to review the sponsorship packages below to decide if one of the packages fits you or your organization. Please pass this information along to friends, family, and colleagues. Together we can show these brave warriors their fellow citizens appreciate their dedication and sacrifice for freedom. For more information on the Wounded Warrior Project please visit www.woundedwarriorproject.org
Gold Sponsorship – $7,000
• Recognition as the Tournament Sponsor
• Advertising in all Press Releases and the Event Journal
• Will be listed as a WWP Donor
• Three foursomes in Tournament and a Table at Dinner
• Name on a Hole & Tee of Choice (Exclusive)
Silver Sponsorship – $4,000
• Recognition as the Reception Sponsor
• Advertising in the Event Journal
• Will be listed as a WWP Donor
• One Foursome in Tournament and a Table at Dinner
• Name on a Hole & Tee of Choice (based on availability)
Bronze Sponsorship – $2,500
• Recognition as Cocktail Hour Sponsor in the Event Journal
• Name on a Hole & Tee of Choice (based on availability)
Golf Cart Sponsorship – $1,000
• Name in Each Golf Cart
• Recognition in the Event Journal
Keg Sponsorship – $500
• Signage by Keg Stations
• Recognition in the Event Journal
Hole & Tee Sponsorship – $300
• Recognition in Journal
• Signage on a Hole or Tee of Choice
Sponsorship of a Warrior – $200
• Sponsor a Warrior to Enjoy a Great Day of Golf
• Recognition in the Event Journal
WWW.WOUNDEDWARRIORPROJECT.ORG

3 rounds

Monday, August 30th, 2010

ian_joey_08_29_10

Run 400-800-1200m
Deadlift (225#/135#) 30-20-10x

Skill Work:
Snatch

Rest Day

Sunday, August 29th, 2010

RichChalkProhibited

This was posted on HQ. I thought it was appropriate!

The Big Dirty

Saturday, August 28th, 2010

Suzanne_Dan_08_25_10

1 round
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

5 rounds

Friday, August 27th, 2010

Luke_HndStnd_08_26_10

Good luck Luke! We’ll see you when you get back.

50-40-30-20-10x reps
Walking lunge steps, forward
Push-ups
Walking lunge steps, reverse
Sit-ups

Skill Work:
Max rounds
Perform one set every minute on the minute, add 20# per round until failure
2x Deadlifts (starting weight 95#/65#)

“Elizabeth”

Thursday, August 26th, 2010

Puneet_Justin_08_25_10

21-15-9 reps of:

Clean 135 lbs.

Ring dips


Then:

41-30-18 reps

Med ball cleans

Incline push-ups

Death by box

Wednesday, August 25th, 2010

Ronnie_08_25_10

We have a Ronny sighting!

5 rounds for total reps:
45 seconds Box jumps (15 inch)
15 seconds rest
45 seconds Box jumps (20 inch)
15 seconds rest
45 seconds Box jumps (25 inch)
90 seconds rest

Skill Work:
50x GHD Sit-ups
50x Hip Back Extensions

5 rounds, 50-40-30-20-10x reps

Tuesday, August 24th, 2010

crossfit_sdae_logo

Pull-ups
Squat-jumps

Skill Work:
Squat Clean
1 RM

Then:

Tabata
Cover max distance possible
Run on treadmill 8x[20:10]

3 rounds

Monday, August 23rd, 2010

mary_hndstnd_pu_08_05_10

Mary, we’re glad you’re feeling better. We’ll see you soon.

Use same bar load throughout
20x Front squats (95#/65#)
20x Sumo deadlift high pull
20x Push-press
300x Jump rope singles

Skill Work:
Pistols
30 x Each side