Saturday and Sunday

I won’t be posting the wods this weekend. You will have to come in and see. 

Friday 9-30-2011

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

Reminder sign up for the Barbells for Boobs Fund Raiser.

Also if you can help me out.  Go to maps.google.com and search for us and write a review.  Its much appreciated.

Thursday 9-29-2011

Snatch 1-1-1-1-1-1-1

Rest 5 minutes then

“Randy”

75 reps Power Snatch 75#

The weight will be no more then 50% of you1 rep max on the snatch.  So if you don’t get 150# or more you will have to scale.

Then

3 rounds for Quality

5 Skin the Cat

10 Bridge Ups

15 Dips

Don’t forget to sign up for the Barbells for Boobs Fund Raiser.  We have raised $765 so far and I would love to raise more.  Bring your friends and family also its going to be lots of fun.  Plus your going to get to watch me do lots of Burpees afterwards.  Bring you dollars and get some pay back for all the hard WODs I put you through.

Wednesday 9-28-2011

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds

Join us for the Rugged Maniac on November 19th.

There is a jar in the back of gym to put dollars in, for every dollar Michael will do 1 burpee at the Barbells for Boobs event.

Tuesday 9-27-2011

Strenght:

In 15 minutes work up to a heavy Snatch

WOD: Death by Burpees

With a continuously running clock perform 1 burpee in the first minute, 2 in the second, 3 in the third, etc. Continue until you cannot finish your burpees before the next minute starts. Post total rounds and burpees.

Monday 9-26-2011

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

Don’t forget to sign up for the Barbells for Boobs event.  They will run out of t-shirts eventually.

Saturday 9-24-2011

“Santiago”

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Friday 9-23-2011

If anyone is interested in joining us a bunch of us are running the Rugged Maniac Race in Brooklyn NY on November 19th.  Our start time is 11:30 and we have a team.

Today’s WOD:

21-15-9 Reps for time of:

Virtual Shoveling

Windshield Washers

Virtual Shoveling (other side)

Pushups

Thursday 9-22-2011

Front Squat

5-5-5

WOD:

“las piernas en el fuego”

4 rounds

run 400

50 air squats

Wednesday 9-21-2011

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards