Friday 9/19/14

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Warm-up

50 jumping jacks

50 high knees

50 butt kicks

 

STRENGTH

Hang snatch

4×3 @ 75%

 

WOD

15-12-9-6-3-6-9-12-15

Hang squat snatch (115/55)

Ab mat sit ups

Thursday 9/18/14

IMG_6417

 

Bella is the self proclaimed queen of the down ward dog stretch.

Warm-up

2 rounds

400m run

100m back pedal

 

SKILL

Hand stand push ups at a deficit

 

WOD

20 min AMRAP

7 HSPU

14 wall balls (20/14)

21 calorie row

Wednesday 9/17/14

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This whole thing would not be possible with out that man right there, my Grandfather Al Federico Jr. and Coach Evan chowing down on some lobsters at our annual Coastal Family Picnic.

Warm-up

Tabata Ring Holds

20secs on; 10 secs rest

 

STRENGTH:

Strict Press

5×4@70%

 

WOD

4 rounds for time

10 pull-ups

20 ring dips

30 lateral box jumps (24/20)

 

 

 

Tuesday 9/16/14

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The only form of RX medication you need.

Warm-up:

3 Rounds

20- Hollow rocks

15- Toe touches

10- Superman rolls

 

Mobility:

Hip Openers

Lower back extensions

 

WOD:

10-9-8-7-6-5-4-3-2-1

Burpee Pull-ups

Clusters (135/95)

*Cluster= sqaut clean to a thruster

Monday 9/15/14

4x6_SummerCrossfit_BOTH

 

Open for membership! Come drop in on a class today.

Warm-up

5 min of double unders

 

STRENGTH

Deadlifts

4×2 @ 80%

4×3 @ 80%

 

WOD:

3 Rounds

7- Power Cleans (155/105)

14- Front Rack lunges (155/105)

21- Double Unders

Thursday 9/11/14

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“Never Forget”

  • Row 2001 meters

Then 11 reps of the following:

  • Box Jumps (36″/24″)
  • Thrusters (#125/85)
  • Burpee Chest to Bar Pull-ups
  • Power Cleans (#175/120)
  • Hand release Push-ups
  • Kettlebell Swings (#70/53)
  • Toes to Bar
  • Deadlifts (#170/120)
  • Push Jerk (#110/75)
  • Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.

The 9/11 Memorial Day Workout was created to honor the 10th anniversary of the attack

 

Wednesday 9/10/14

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Here at Verrazano Crossfit we don’t want you to let that “just had a baby” be an excuse, not to come workout. We offer a full “makeshift” child care center complete with a doggy babysitter.  So come and drop in for a complimentary week of WODs to try us out! 480 Bay St. SINY 10314

Warm-up

EMOM for 10 minutes

3 box step ups

5 burpees

 

SKILL

Pistol and handstand walk progression

 

WOD

5 rounds for time

5 wall walks

10 med ball air squats (20/14)

15 wall balls

Saturday 9/13/14

hansen

“Hansen”

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Med ball sit-ups

Friday 9/12/14

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The more educated you become on our food supply the more angry you will get.

 

Warm-up

5 min of double unders

 

STRENGTH

Thrusters:

5×3 (heavy)

 

WOD

21-15-9

thrusters (95/65)

burpees

 

cash out$$

bring sally up with deadlifts

(same weight as used for thrusters)

 

Monday 9/8/14

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“Hard work beats talent, when talent doesn’t work hard.”

Nice work Reggie getting 405lb for 3 reps. #Betterthanyesterday

WARM UP:

3 rounds not for time :

25 double unders

10 air squats

 

STRENGTH

Deadlifts

5×5 @ 72% 1 rm

 

WOD

20 min AMRAP

10 single arm KB swings (35/23)

15 pull-ups

200m sprint

Saturday 9/6/14

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And I always thought they were a health conscience brand…..smh

 

Warm-up:

Ladder drills

Hip openers

 

WOD:

“EVA”

5 Rounds for time

800m Run

30- Kettle Bells Swings

30- Pull-ups

Friday 9/5/14

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These are all delicious! Most of them you can order online.

Warm-up:

Suicide Sprints

 

Strength:

20 rep Back Squat

(increase 10lbs from last attempt)

 

WOD:

For Time:
50-40-30-20-10
Cal. Row
Wall Balls (20/14)

Thursday 9/4/14

IMG_5043

 

Its a beautiful day for 400m of lunges….

Warm-up:

Tabata Ring Holds

20 sec of work, 10 sec rest

 

WOD:

1000m Row

30- Ring Dips

20- over the rower burpees

800m Run

30- Ring Dips

20- over the rower burpees

1000m Row

Wednesday 9/3/14

d8821fc234cd9fae5f0c775a45891aefNo comment necessary, its time to get pissed off!

Warm-up:

3 Rounds

10- toe touch squats

10- lunges

10- hand release push ups

 

Strength:

Push Press

5-5-5-5

 

WOD:

2 Rounds

60 -KBS (53/35)

500m Row

400m Run

30- KB overhead squats (53/35)

 

 

 

Tuesday 9/2/14

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CONGRATULATIONS! They both got their first handstand at the same time, on the same wall!

Warmup:

5 minute AMRAP

Double Unders

 

Strength:

Front Squats

3-3-3-3-3

 

WOD:

20- Hang Cleans

200m Run

18- Hang Cleans

200m Run

16- Hang Cleans

200m Run

14- Hang Cleans

200m Run

12- Hang Cleans

200m Run

RX= 135/95