Daily WOD

LIFT:

BARBELL STATIONARY LUNGES
50 REPS EACH LEG

WORKOUT:
13 MIN AMRAP
3   MUSCLE UPS
6   HANG POWER CLEANS @135/95
9   BURPEE BOX @30/24
12 CALORIE ROWER

LIFT:

BACK SQUAT
@50%
30 SEC ON 45 SEC OFF
6 ROUNDS TOTAL

WORKOUT:
3 ROUNDS
1 MINUTE EACH STATION
1 MINUTE REST AFTER EACH ROUND

WALL BALL @20/14
SKI ERG FOR CALORIES
BOX JUMP @24/20  (SPEED JUMPS IF POSSIBLE)
SWINGS 70/53
BIKE FOR CALORIES

I NEED YOUR HELP, A FRIEND OF MINE BROUGHT IN A BOX FOR HIS CHARITY.
HE DOES A LOT OF WORK FOR FAMILIES WITH CHILDREN THAT ARE TERMINALLY SICK.
HE RUNS IRONMAN’S TO RAISE MONEY FOR THE FAMILIES, HE IS IN CONSTRUCTION SO HE ACTUALLY REBUILDS HOMES FOR THE FAMILIES ALSO FOR FREE.
SO I FIGURE WE CAN HELP HIM OUT BY GETTING A SHIT LOAD OF TOYS FOR THESE KIDS.  SO MANY FUCKING TOYS THAT MY BUDDY HAS TO COME BACK 100 TIMES TO DROP OFF AND PICK UP NEW TOY BOXES.
IF EVERYONE BRINGS IN A BUNCH OF TOYS THAT WOULD MAKE ME VERY HAPPY, AND IT’S VERY VERY DIFFICULT TO MAKE ME HAPPY!
SO, DO ME PROUD AND FILL UP THIS FUCKING BOX RIGHT AWAY.

THANKS

BENCH PRESS

10-8-6-3-3-3-3-3
WARM UP SET 1, 2 AND 3
TO 70%
THEN COMPLETE 5 X 3 AT 70%

WORKOUT:

TEAMS OF 2 COMPLETE
200/120 CALORIES ROW ERG
200/120 CALORIES BIKE  ERG
200/120 CALORIES SKI  ERG
300 DOUBLE UNDERS
EACH PARTNER COMPLETES 10/6 cal.  20x

LIFT:

BULGARIAN SPLIT SQUATS
20 ON / 10 OFF
8 ROUNDS

WORKOUT:

50/35 CAL ON THE BIKE
100  KB DOUBLE KB OVERHEAD  LUNGE  @53/35
30 KB JERK @53/35
100 FT. HANDSTAND WALK
2 RDS FOR TIME

THIS SATURDAY IS WHAT YOU HAVE ALL BEEN WAITING FOR, BIG BIG FACE OFF MATCH BETWEEN
A.  “MITCH THE INCREDIBLE TROGLODYTE”
B.  WE GOT “JASON (IF THERE WAS MORE GYMNASTICS MOVEMENTS IN CROSSFIT I WOULD BE IN THE GAMES) ECKEL.
C.  NEXT IS TOMER #MAVERICK, #GOOSE IS DEAD, #YOU CAN BE MY WINGMAN ANYTIME!
D.  AND LAST BUT CERTAINLY NOT LEAST WE GOT THE JAMAICAN BACON WHO’S NEVER BEEN TAKEN!

THE MATCH WILL TAKE PLACE AT 10AM ON SATURDAY MORNING.
IF ANYONE ELSE WOULD LIKE TO PARTICIPATE PLEASE EMAIL ME LIKE, NOW!

LIFT:

SPLIT JERK
1 REP EVERY MINUTE FOR 10 MINUTES INCREASING THE WEIGHT EACH SET, MUST BE A SPLIT JERK AND MUST RECOVER CORRECTLY

WORKOUT:

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

SOME OF YOU HAVE MADE MENTION OF BRINGING BACK THE WHITEBOARD SO WE CAN WRITE DOWN OUR SCORES ON THE BOARD FOR OTHER CLASSES TO SEE.  HMMMM KINDA SOUND LIKE SOMETHING WE HAD ONCE CALLED, UM UM AH, OH!  I GOT IT!  IT WAS CALLED WODIFY!!
RIGHT RIGHT THAT’S IT, WODIFY.

WODIFY HAD IT’S OWN WHITEBOARD.
SO INSTEAD OF GETTING A WHITE BOARD WHY DON’T WE BRING BACK WODIFY AGAIN?
I KNOW, THIS IS JUST A PIPE DREAM FOR ME BUT, YA NEVER KNOW WHAT CAN HAPPEN.

IF YOU WANT TO BRING BACK WODIFY LET ME KNOW
IT’S A GREAT SYSTEM TO KEEP TRACK OF YOUR WORKOUTS AND WEIGHT’S YOU USE.
OR, WE CAN JUST SAY “YEA CHRIS I THINK WE SHOULD GET IT, I’LL USE IT!
AND THEN JUST MAKE ME PAY FOR IT AND REALLY FUCK WITH MY HEAD AND DON’T USE IT.

EMAIL ME OR CONVERSE WITH ME IF YOU WANT WODIFY BACK, BUT IF NO ONE USES IT I’M GOING TO GO CRAZY, AND YA KNOW DO ABSOLUTELY NOTHING ABOUT IT AND JUST KEEP PAYING FOR SEVERAL YEARS TILL I FINALLY CANCEL IT.

LIFT:

WORK YOUR WAY UP TO A HEAVY 1 REP
CLEAN AND JERK
PERFORM 1 REP EVERY MINUTE FOR 10 MINUTES

WORKOUT:

COMPLETE 30 CLEAN AND JERKS @155/115
EVERY 5 REPS COMPLETE 5 BURPEES

TOMORROW IS THE LAST NIGHT OF THE OPEN WODS
AND I’M NOT GOING TO MAKE THE SAME MISTAKE OF DOING THE SAME MOVEMENTS I HAVE DONE EVERY WEEK.  OR MAYBE I’M THE ONE WHO IS RIGHT AND THEY HAVE BEEN MAKING THE MISTAKES!  HMM!

ANYWAY CARLI AND SHENIKA ARE DOING THE SPARTAN RACE ON NOVEMBER 23RD AT THE OLD BETHPAGE RESTORATION.
THE START IS 9:30AM AND THE TEAM NAME IS TAKEOVER.
IN CASE ANYONE WANTS TO JOIN THEM AS PART OF THE TEAM I WILL BE THERE RUNNING, I USUALLY RUN THE 3 MILE SPRINT IN ANYWHERE FROM 5 MINUTES TO 6 HOURS SO IF YOU WANNA SEE MY SCORE SIGN UP!

LIFT:

COMPLETE THE COMPLEX EVERY 120  SECONDS
1 MUSCLE CLEAN
2 HANG POWER CLEANS
3 POWER CLEANS

WORKOUT:

ROW FOR CALORIES
100/75 CAL
EVERY MINUTE ON THE MINUTE STOP AND ALTERNATE BETWEEN:
5 BURPEE AND 6 DUMBBELL SNATCH @60/40

LIFT:

BULGARIAN SPLIT SQUATS
COMPLETE 75 REPS EACH LEG
30 ON AND 30 OFF TILL REPS ARE COMPLETED

WORKOUT:

100 TOES TO BAR
EVERY MINUTE COMPLETE
1 COMPLEX CONSISTING OF:
1 POWER SNATCH
1 HANG POWER SNATCH AND
1 MUSCLE SNATCH
IF YOU SCALE THE WOD AND NEED AN ALTERNATE FOR TOES TO BAR THIS MAY HELP
TRY:
KNEES TO ELBOWS
CRUNCHES WITH DEAD ARMS OVER YOUR HEAD
KNEE RAISES
CHOOSE AN EXERCISE THAT YOU CANNOT DO 100 REPS STRAIGHT

YOU MAY OR MAY NOT KNOW JOANNA, SHE USUALLY COMES TO THE GYM AT 9:30 AM BUT SOMETIMES SWITCHES OFF TO ANOTHER CLASS.
ANYWAY WHEN SHE COMES ISN’T IMPORTANT, WHAT IS IMPORTANT IS THAT WHEN SHE STARTED AT CROSSFIT SYOSSET JOANNA COULDN’T WALK TO HER CAR LET ALONE FINISH A SPARTAN RACE!

WELL, NOT ONLY DID SHE WALK TO HER CAR… QUICKLY BUT JOANNA ALSO FINISHED THE SPARTAN TRIFECTA!!!
I’M NOT REALLY SURE WHAT THAT IS BUT IF IT HAS THE WORD TRIFECTA IN IT, IT MUST BE A SUPER ACCOMPLISHMENT BECAUSE THE ONLY SUPER TRIFECTA I’VE EVER DONE WAS, I HIT MCDONALDS, BURGER KING AND WENDY’S IN ONE DAY.   AT THE TIME I THOUGHT THAT WAS AN UNBELIEVABLE ACCOMPLISHMENT BUT I GUESS EVERYONE HAS THEIR OWN PERSPECTIVE OF EVENTS.

LET ME GUESS, YOU’RE ALL FOR JOANNA’S TRIFECTA AND NOT MINE!

ANYWAY, CONGRATULATIONS JOANNA..  I’M SUPER HAPPY FOR YOU COMPLETING THAT UM… STUFF.  BUT I’M ALSO SUPER HAPPY YOU ARE GOING TO BE AT A JOB YOU LOVE!

LIFT:

DEADLIFT
8 X 2:
2 REPS EVERY 75 SECONDS

WORKOUT:

EVERY 2 MIN FOR  (10 rds)
15 BURPEE BOX JUMP OVERS  (24/20)  (YOU ARE ACTUALLY JUMPING OVER THE BOX)