Saturday 1/24/15 “Roy”

michaelroyhero_th

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps (women 155#)
20 Box jumps, 24 inch box
25 Pull-ups

Saturday 1/24/15 “Roy”


Verrazano CrossFit – CrossFit

Ab burner (No Measure)

4 rounds

15-hollow rocks

15-mountian climbers

15-ab mat situps

15 sec plank hold

Mobility

Yoga Stretch

Roy (Time)

5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups

Friday 1/23/15

IMG_2441

Yup! This just happened. Thank you to my good friend Mikey for hooking me up with this beautiful piece of prosciutto goodness imported directly from Parma, Italy. This is going to take the food game to a whole new level……

Warm-up:

Partner wheel barrel

 

STRENGTH

5×8 Over head squats

(challenging weight)

 

WOD

FOR TIME:

10 OHS (155/65)

500m row

8 OHS (135/65)

500m row

6 OHS (135/65)

500m row

4 OHS (135/65)

500m row

2 OHS (135/65)

500m row

Thursday 1/22/15

IMG_2428

I Found this awesome grass fed meat butcher shop over the weekend in Brooklyn. If your ever in the area I recommend you check them out.

The Meat Hook 100 Frost Street, Brooklyn, NY 11211

Warm-up

5 minutes of Double under practice

 

STRENGTH

EMOTM 5 reps 10 min

Ring dips

 

WOD

5 rounds

15 thrusters (135/65)

50 double unders

Wednesday 1/21/15

IMG_2446

6am class crushed it this morning!!

Warm-up

2 rounds

25-jump squats

25-hollow rocks

25-step back lunges

 

STRENGTH

Front Squats 5×8 @60%

 

WOD

21-18-15-12-9-6-3

KB swings

T2b

Box jump (24/20)

 

Tuesday 1/20/15

IMG_2421Happy Birthday to one of our original founding members, Stephanie!! You rock girl!! Enjoy your birthday week!!

Warm-up

Sprint relay

 

Skill

Hand stand holds

Hand stand walks

 

20 min AMRAP

7 HSPU

10 Burpees

 

Monday 1/19/15

img_1440

Warm up:

Tabata air squats

(hold at the bottom )

 

STRENGTH

DeadLifts 5×8@60%

 

WOD

100 push ups then:

20 pull ups

30 deadlifts (135/65)

40 Pull ups

30 deadlifts (135/65)

20 pull ups

Saturday 1/17/15 “Kalsu”

 

KALSU1

Kalsu

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

WOD:

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.  Go as long as it must take to complete the 100 thrusters.

 

 

Friday 1/16/15

images

 

Don’t forget that just because we program a WOD everyday does not mean that you should participate everyday…..your body needs rest to recover and rebuild. The hardest yet most important part of any fitness routine is rest days..

Warm-up:

Roxanne

 

Strength:

Strict Press: 5×8@60%

 

WOD:

20 minute AMRAP

5- Burpees

10- Box jumps (30/24)

20- KBS (53/35)

 

Thursday 1/15/15

Warm-up:

3 rounds

5- Wall Squats

10- Alternating Lunges

20- Jumping Jacks

 

WOD:

1250m Row

50- Hang Cleans (95/65)

1000m Row

40- Hang Cleans

750m Row

30- Hang Cleans

500m Row

20- Hang Cleans

250m Row

10- Hang cleans IMG_5668Coach Evan and Coach Alexander working on their handstands during vacation in Croatia this past summer…..take us back (sigh)

Wednesday 1/14/15

10632701_921474051212453_8263178218409857634_n

Never give up on your GOALS! 4 years later, 130lbs lost and a completely new person has emerged..

Warm-up:

5 minutes AMRAP

Double unders

 

Strength:

Back Squats: 5×8@60%

 

WOD:

15 minute AMRAP

10- Back squats from the floor (185/115)

15- V-ups

20- Burpees

Tuesday 1/13/14

08' long hair fat assYes that was Coach Alexander……sometimes I look at old “fat” photos and I still can’t believe what I was able to accomplish. Never give up on your goals. There is always going to be setbacks, its called LIFE. Move forward one day at a time, one hour at a time if needed but always keep the momentum moving ahead…..

Warm-up:

3 rounds

6- air squats

8- lunges

10- ring dips

 

WOD:

EMOTM 10 minutes

150 meter row sprint

-rest 1 minute-

EMOTM 10 minutes

5- Power Cleans (155/95)

-rest 1 minute-

EMOTM

 

Monday 1/12/14

Warm-up:

7 minute AMRAP

Ladder drills

 

Strength:

EMOTM 10 minutes

5 Hang Cleans @ body weight

 

WOD:

3 rounds

1000m Row

-Rest 4 minutes-

10 rounds

7- pull ups

10- hand release pushups 358880664025707935_e2UcKGFQ_c

Saturday 1/10/15 “Josh”

joshhagar180

For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.