Archive for September, 2011

Deck Of Cards

Friday, September 30th, 2011

“The more you sweat in training, the less you bleed in combat.”
Richard Marcinko, Rogue Warrior

“Pistols & Pull Ups”

Thursday, September 29th, 2011

Bruce Lee’s Jeet Kune Do and CrossFit have very similar philosophies.

“Jeet Kune Do favors formlessness so that it can assume all forms and since Jeet Kune Do has no style, it can fit in with all styles. As a result, Jeet Kune Do utilizes all ways and is bound by none and, likewise, uses any techniques or means which serve its end.” —Tao Of Jeet Kune Do

10 Rounds of:


Pistols (alternating singles if you don’t MOD) (10L/10R if you MOD)

Pull Ups

Compare to Tuesday April 24, 2011

Today’s Program

Wednesday, September 28th, 2011

“To fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy’s resistance without fighting.
-Sun Tzu, the Art of War

6 rounds
21-18-15-12-9-6x reps
Knees to elbows
Ring Rows
Squat jumps

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Today’s Program

Tuesday, September 27th, 2011

20 Minute AMRAP

10 Ring Push up

7 Dips

200 Meter Sprints

Attention all Mud Runners!

Monday, September 26th, 2011

The plan for “Down & Dirty” on Sunday, October 2, 2011 is as follows:  We are all meeting at Baldwin train station at 6:20 am and will be on the road no later than 6:30am.  Please make sure you have your ID and a change of clothes with you.  Also, bring a cooler with some drinks and snacks for yourself.  If you need more info, don’t hesitate to call Audrey at 914.980.8949.  Looking forward to a great day!!!

Running Fran

Monday, September 26th, 2011

21-15-9 reps of:
Thrusters (95/65)
Pull ups
Run 400 meters

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Down & Dirty WOD 2

Sunday, September 25th, 2011

Run 400
hold plank for 1 min
Run 400
20 med ball squat
Run 400
Dip bar side ab crunch 10 count each side
Run 400
20 pushup
Run 400
20 sit ups
Run 400
20 hanging knees to elbows
Run 400
20 pushpress
Run 400
20 single arm snatch
Run 400
20 Burpee

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Down & Dirty Prep on Sunday 09/25/11

Saturday, September 24th, 2011

Sunday September 25th will be the last work out prep before the Down N Dirty. If you are racing, please make every effort to attend.

Fight Gone Loco!!!

Saturday, September 24th, 2011

3 (10 minute rounds) for total rep score of…

1)Box jumps

2)Hollow Rocks

3)SDHP (75/55)

4)Wall Ball (20/14)

5)KB Swings(35/45)

6)Push Ups


8)Pull ps


10) Sit Ups

* Rest 1 minute between rounds.

Today’s Program

Friday, September 23rd, 2011

7 rounds
10x Deck squats
20x Walking lunge steps
10x Clapping push-ups
10x Broad jumps

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