Thursday 1/29/15

Announcements

Please make sure you update your billing information in Wodify.

Verrazano CrossFit – CrossFit

Warm-up

7 min AMRAP (No Measure)

Ladder/hurdle obstacle course

Gymnastics

Pull-ups (4)

10 min EMOTM

4 – kipping pull-ups, ring rows or muscle ups

Metcon

Metcon (Time)

100 Wallballs (20/14)

80 Pull-Ups

60 Burpees

40 Box Jumps (30/24)

20 Handstand pushups

Wednesday 1/28/2015

Announcements

Please make sure you update your billing information in Wodify.

Verrazano CrossFit – CrossFit

Warm-up

Tabata Monkey Bar Hold (No Measure)

8 rounds

20 sec. hang from pullup bar

10 sec. rest

Weightlifting

Back Squat (1 rep max)

You will have 15 minutes to establish a 1 rep max

Metcon

Metcon (Time)

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

Front squats (115/75)

Toes to Bar

Tuesday 1/27/15


Announcements

Please make sure you update your billing information in Wodify.

Verrazano CrossFit – CrossFit

Warm-up

Double Under Practice (No Measure)

5 minutes of Double Under Practice

Weightlifting

Power Snatch (EMOTM )

10 Minute EMOTM

10- Empty Barbell Snatches (45,35,30,PVC)

Metcon

Metcon (Time)

5 Rounds

20- Snatches (75/45)

40- Double Unders

Tuesday 1/27/15


Announcements

Please make sure you update your billing information in Wodify.

Verrazano CrossFit – CrossFit

Double Under Practice (No Measure)

5 minutes of Double Under Practice

Skill

Snatch Progression

10 Min EMOTM

7 empty barbell snatches

Metcon (Time)

5 Rounds

20 Power Snatch (75/45)

50 Double Unders

Monday 1/26/2015

Announcements

Please make sure you update your billing information in Wodify.

Verrazano CrossFit – CrossFit

Tabata Row Sprints (No Measure)

20 sec row sprint

10 sec rest

Skill

pistol progression

10 min EMOTM

8 pistols (4 each leg)

Metcon (Time)

5 rounds for time:

10- Pistols

15- KB overhead squats(53/35)

20-Calorie row

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)