20131101

4 rounds

12 one arm Dumbbell snatch (12 each arm)

(use 25% of Body Weight plus 5-10lbs - 200 lber is about 55-60lbs, 150lb is about 40-45)

 

12 GHD Situps

12 Goblet Squats (use your dumbbell)

12 Hand release Pushups

Hart        10:10 - good job motivating the others to get finished
Mike D      11:02
James       12:57
Hope        14:25
Creekmore   14:38 - who is this new guy that has been burning it up the last few weeks?
Brooks      14:00
Castellano  15:10
Phillips    15:35
Clarke      15:50
Grabski     16:00
Maj Q       16:39

20131031

"Filthy 50" Compare to 20130814
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Hart             28:02
Mike D         28:34
James          29:40
Creekmore   31:48 (Wow! Jamming lately)
Clarke          38:45
Phillips         35:16
Grabski        38:16
Collins          41:43
Brooks         No Time - around 38 even? 37:45?

20131030

Heavy Bench Day
1 x10-1x8-1x6-1x4-1x2
Get heavier every set

4 sets of 400M sprints done every 3 minutes

James
225x10,235x8,255x6,275x4,295x2
Velez
185x10,195x9,205x6,215x4,225x2,235x1
Creekmore
185x10,195x9,205x6,215x4,225x2,225x1
Hart
65x10,85x8,95x6,95x4,105x2
Hope
65x10,85x8,105x6,115x4,125x2
Katie
65x10,75x8,85x6,95x4,105x2

20131029

15-12-9

Thrusters @135/115
Weighted Pull-ups

Pierre          @135
Hart            @65
Creekmore  @135
Velez           @115
James         @135
Phillips        @115
Brooks         @135
Glover         @135
Qureishi      @95
Mike D        @95

We told everyone we would not be keeping time but Hart and Velez pretty much kicked everyone's butt today. Good Job everyone, I lost track of the weight you were all using for your pull-ups.

Heavy Bench day tomorrow so eat your Wheaties in the morning.

20131028

5 RFT - All upstairs
Run 1/2 lap
12 Wall Balls
Run 1/2 lap
12 Burpees
Run 1/2 lap
12 Pushups
Run 1/2 lap
12 Double Unders or 24 Single Unders

Velez:           17:01
Hart:            17:18
Mike D:        17:18
James:         19:40
Brooks:         20:20
Creekmore:   21:05
Cummings:   20:40
Phillips:        21:40
Clarke:          21:36
Glover:         23:00
Grabski:       23:30

Workouts week of 28 Oct - 1 Nov

Monday:
5 RFT - All upstairs
Run 1/2 lap
12 Wall Balls
Run 1/2 lap
12 Burpees
Run 1/2 lap
12 Pushups
Run 1/2 lap
12 Double Unders or 24 Single Unders

Tuesday:
15-12-9
Thrusters @135
Weighted Pullups

Wednesday:
Heavy Bench Day
1 x10-1x8-1x6-1x4-1x2
Get heavier every set

Thursday:  Compare to http://rightandforwardfitness.blogspot.com/search?q=20130814
"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday:
TBD

20131025

3 rounds + 1K row
7 push press 115/95
14 Pullups
400 meter run (upstairs then 2 laps)
A some point during the event you need to fit in a 1000 meter row (either at start, between rounds or at the end)

Creekmore:       18:55
Grabski:            18:20
Glover:              22:23
James:               15:57
Velez:               15:57
Hart:                 18:00
Mike D:            16:30
Brooks:             20:45

20131024

All over the map today with 3 different workouts and light crowd since many are doing clean up

Chesticles – Workout A
5 rounds
5 reps body weight bench press
10 Dips
15 push ups
20 Squats with an empty 45 lb bar

Grabski 235

Workout B
5 rounds
5 reps Body weight squat (Go Deep!)
10 wall balls
15 Dumbbell bench press (use a weight that requires you to take at least 2 sets)

DiUbaldi

AMRAP 12

Up Ladder by 3

Clean & Jerk (135, 95#)

Toes to Bar

Do 3 reps of each, then 6, etc..

3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

James 12rds +22 reps (135)

Brooks 12rds+ 7 reps

Qureishi 12rds+13 reps

20131023

AMRAP 12

Up Ladder by 3

Clean & Jerk (135, 95#)

Toes to Bar
Do 3 reps of each, then 6, etc..

3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

 

Light crew because of training:

Brooks hit round of 15

Pierre hit round of 18

 

20131022

4 rounds
6 deadlifts 225 /185
12 burpees
18 Kettlebell swings
Run 200 (1 lap around the track)

Glover 25:04
Brooks 22:55
Creekmore 20:53
Grabski 20:46
Clarke 23:50
Velez 17:20
Cummings 21:40
Hart 17:08
Pierre 21:17
James 16:30
DiUbaldi 19:45
Qureishi 23:10

20131021 Get Low!!

Chesticles – Workout A
5 rounds
5 reps body weight bench press
10 Dips
15 push ups
20 Squats with an empty 45 lb bar

James     225x5
Pierre     225x5
Mike D   185x4, 135x1
Velez     185x5
Brooks   185x5
Hart         95x5


Workout B
5 rounds
5 reps Body weight squat (Go Deep!)
10 wall balls
15 Dumbbell bench press (use a weight that requires you to take at least 2 sets)

Clarke 225 / 65x4, 75
Grabski 225 / 80x1, 90x4
Cummings 185/ 40x1, 45x4
Creekmore 225/ 65
Qureishi 185 / 35x4, 40

Workout Week 21-25 Oct

Monday, 21 OCT

We will split the group – ½ will do workout A and ½ will do workout B and we will flip on Thursday

Chesticles – Workout A
5 rounds
5 reps body weight bench press
10 Dips
15 push ups
20 Squats with an empty 45 lb bar

Workout B

5 rounds
5 reps Body weight squat (Go Deep!)
10 wall balls
15 Dumbbell bench press (use a weight that requires you to take at least 2 sets)
 

Tuesday, 22 OCT

4 rounds
6 deadlifts 225 /185
12 burpees
18 Kettlebell swings
Run 200 (1 lap around the track)

Wednesday, 23 OCT

AMRAP 12
Up Ladder by 3
Clean & Jerk (135, 95#)
Toes to Bar
Do 3 reps of each, then 6, etc..
3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

Thursday, 24 OCT

Do either A or B that you did not do Monday
Workout B
5 rounds
5 reps Body weight squat (Go Deep!)
10 Wall balls
15 Dumbbell bench press (use a weight that requires you to take at least 2 sets)

Friday, 25 OCT
3 rounds + 1K row
7 push press 115/95
14 Pullups
400 meter run (upstairs then 2 laps)
A some point during the event you need to fit in a 1000 meter row (either at start, between rounds or at the end)

Power Clean Tip

We can always improve on our Power Cleans.

20131018

Friday, 18 OCT

Another Team WOD - great effort today!
As a Team complete as many rounds in 30 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Situps

Pierre/Brundidge - 45 Rounds
Creekmore / Phillips - 37 Rounds
Grabski / Mike D. - 47 Rounds + 15 reps
James / Clarke - 46 Rounds + 13 reps
Glover / Brooks - 45 Rounds
Hart / Qureishi / Velez (mid WOD transfer) - 45 Rounds + 5 reps

 

 

20131017

Team WOD

Teams of 2
10 RFT

Team member A does:
8 Burpees
8 Wall Balls
While...
Team member B does:
1 lap (200M) w/25lb plate
1 lap (200M) w/o plate

Team members switch positions every round.

Pierre/Cummings         15:10
Grabski/Velez              16:48
Creekmore/Mcloud       18:15
Mike D./Pichardo         16:12
Brooks/Glover              17:43
Hart/James                 15:48

20131016

3 rounds for time:
Run 400 m
10 Kettlebell swing
10 push press
20 toe to bar

Glover     18:45
Brooks     17:30
Creekmore  19:40
RD         19:40
Clarke     20:00
Velez      18:30
Cummings   16:50 (very "honorable" time)
Hart       16:15
Pierre     12:43
James      15:35

20131015

Tabata:
Pushups
Situps
Squats
Pullups

 

Velez     321 reps

Hart      482 reps

Mcloud    295 reps

Brooks    320 reps

Creekmore 289 reps

Clarke    336 reps

Pierre    403 reps

James     430 reps

Grabski   385 reps

 

Top Scores

Push-ups:  Grabski        133  James/Pierre 109

Sit-ups:   Hart           127  James 115

Squats:    Hart           163  Pierre 123 

Pull-ups:  RubberBand Girl 94  James 76

Workout week of 15-18 OCT

Monday was the true Holiday with everyone off,  we did not put anything in for yesterday:

Tuesday, 15 OCT

Tabata:
Pushups
Situps
Squats
Pullups

Wednesday, 16 OCT

3 rounds for time:
Run 400 m
10 Kettlebell swing
10 push press
20 toe to bar

 

Thursday, 17 OCT
Teams of 2 – Match up with someone who is around the same weight
8 rounds:
10 Hang Power cleans (155/135)
10 Front Squat
 

Friday, 18 OCT

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Situps

20131011

Friday: (Training holiday)

5x5 Front Squats

 

Grabski 225x2,275x2, 315

 

“Burpindy”

20 Min AMRAP

5 Burpees

10 Push-ups

15 Squats

 

Grabski 12 rounds and I beat Creekmore

20131009

3x3 heavy shoulders

 

Good job today, we had a few PR's on the overhead press today.

 

Brooks         155

Cummings   115

Clarke         155

Creekmore  175

Glover         225

James          225 x 1 rep

Velez          165 x 2 reps

 

AMRAP 20 min:

5 thrusters

10 toe to bar

15 Kettlebell Swing

 

Brooks        7 rds +7

Cummings  5 rds +10 

Clarke        6 rds

Creekmore 5 rds

Glover        5 rds +15

James         7 rds

Velez          7 rds

 

20131008

" Suffering Bastard "
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts

James 20:04
Creekmore (I beat someone today) 22:05
Grabski (where are the instructions on this jump rope) 26:00
Cummings (I though this was pilates, they got me again) 20:45
Clarke 20:25
Hart (I'm going to go easy on you guys today)  18:59
Brooks 19:50
Qureishi 22:00

20131007

Elevated Hand Release Push-ups / Pull-up cris cross

10 Push ups 1 Pull-up

9 Push ups 2 Pull-ups
8 Push ups 3 Pull-ups
Continue until
1 Push ups 10 Pull-ups

7x400M Sprints (2.5 laps upstairs)

These are done in 3 minute sets run 400M as fast as you can and use the remaining time to rest.

James      5:30
Thomas     8:35
Glover     9:25
Velez      7:52
Chappy    11:05
Hart       9:45

Workouts 7-11 Oct

Monday:

Elevated Hand Release Push-ups / Pull-up cris cross

10 Push ups   1 Pull-up

9  Push ups   2 Pull-ups
8  Push ups   3 Pull-ups
Continue until
1  Push ups  10 Pull-ups

7x400M Sprints (2.5 laps upstairs)

These are done in 3 minute sets run 400M as fast as you can and use the remaining time to rest.

Tuesday:

" Suffering Bastard "
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts

Wednesday:

 

3x3 heavy shoulders

AMRAP 20 min:

5 thrusters

10 toe to bar

15 Kettlebell Swing

 

Thursday:

 

IG Training day we will not be there

 

"Sean"

11 chest to bar pull-ups

22 front squats (45/75)

10 rounds for time

 

Friday: (Training holiday)

5x5 Front Squats (we will come up with an alternate for the guys that showed up on thursday)

“Burpindy”

20 Min AMRAP

5 Burpees

10 Push-ups

15 Squats

 

20131004

5 Rounds for time

5 Deadlifts @225/135
10 Lunges (each Leg w/ 45/25 lb plate overhead)
15 Wall Balls
20 Push-ups
25 Sit-ups

Hart           18:10
James        18:18
McCloud     23:20
Clarke        24:25

20131003

Power Clean - every minute on the minute do 2 reps
start with 50% of your Body weight and add 5lbs to each side until you can’t complete 2 reps. If you fail under 6 minute mark repeat last completed set until you complete a total of 7 rounds
Glover         115 to 225  (11rds)
James          115 to 225  (11 rds)
Clarke           95 to 165  (8 rds)
Creekmore    95 to 165  (8 rds)
Velez             95 to 165  (8 rds)
Hart              35 to 85  (7 rds)
McCloud         35 to 85  (7 rds)

Box Jump and pull-up ladder

Do five Bopx Jumps on box and one pull-up do one additional pull-up every round until you cant do anymore pull-ups: Not a timed event, it is to failure
IE: Rd 1 – 5 Box Jump 1 pull-up
Rd 2 – 5 Box Jump 2 pull-ups
Rd 3 – 5 Box Jump 3 pull-ups

Glover          8 rds
James         17 rds
Creekmore   8 rds
Hart             10 rds
McCloud      5 rds
Clarke          11 rds
Velez             8 rds

20131002

AMRAP 25 Min
7 Push Press (155/105)
14 toe to bar
21 Kettlebell Swing
42 double unders or 84 singles

First off, we need to be thankful that the Honorable Reggie Cummings graced us with his presence today and allowed us to work out with him.

Brooks            5rds +14
Cummings     4rds +5
Glover            3rds +28
Velez              5rds +7
Thomas         4rds +23
McCloud       3rds +74
James            5rds +63
Clarke            4rds +14
Creekmore   4rds +42
Hart               6rds +44

20131001

5x5 Bench Press –as heavy as you can, rest 2 minutes between sets
Slow mid distance run 2-3 miles

Good job today trying to push out of your comfort zone.

Brooks             245
Creekmore     225
Clarke             225
James             265
Thomas          205
Hart                  95
McCloud          85