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Post by Admin on Oct 25, 2013 2:07:51 GMT
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Post by Admin on Oct 25, 2013 10:13:39 GMT
400M Row SL 100 1/2 Tabata Push up Pull ip Squat BFSUs
SKILL Squat, Squat, SQUAT
WOD 6 rounds 5-6-7-8-9-10x reps Back squat (250/175) Run 200m
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Post by Admin on Oct 25, 2013 21:08:52 GMT
DEADS 5/3/1 (5's) 235 x 5 270 x 5 305 x 5
Palms in pull-ups +53 x 5,5,4
Power shrug (no straps/no belt) 225 x 3 275 x 3 295 x 3 315 x 3,3
CG palms in pullups 53 x 5,5,5
Power cleans 5/3/1 (5/3/1) 135 x 5 145 x 3 165 x 1 135 x 5,5,5
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Post by Admin on Oct 25, 2013 21:11:52 GMT
DEADS 5/3/1 (5's) 235 x 5 270 x 5 305 x 5
Palms in pull-ups +53 x 5,5,4
Power shrug (no straps/no belt) 225 x 3 275 x 3 295 x 3 315 x 3,3
CG palms in pullups 53 x 5,5,5
Power cleans 5/3/1 (5/3/1) 135 x 5 145 x 3 165 x 1 135 x 5,5,5
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Post by Admin on Oct 28, 2013 8:15:32 GMT
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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Post by Admin on Oct 30, 2013 0:51:23 GMT
SQUAT 5/3/1 (3's) 220 x 3 250 x 3 285 x 3
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 220 x 5,5,5,5,5
Rack Deads 250 x 8,8,8,8,8
WOD 3 Rounds for time: Row 400 M 15 ball slams (30/20 15 push press (95/65) 20 GHD sit ups 30 GHD back ext
14:00
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Post by Admin on Oct 30, 2013 10:01:01 GMT
Row 500M SL 100 10 Rounds for time 3 Burpees 6 Ball slams 9 Squats
Barbell ManMakers
WOD 50 BBMMs Every 5 minutes elapsed run 200M *Hands never leave bar **10 Burpee penalty
10:00
GHD TABATA Sit ups & Ext With 12LB med ball
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Post by Admin on Oct 31, 2013 1:03:32 GMT
About 100 Muscle ups and 20 rope climbs spread over an hour.
PM OLY CLASS with JT Snatch work
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Post by Admin on Oct 31, 2013 17:08:20 GMT
STEEL LOG 5/3/1 (5's) 100 x 3 115 x 3 130 x 5,3,2 (10RP)
Seated Mil press 135 x 5,5,5,5,5
TBar row 135 x 5 150 x 5 160 x 5 170 x 5,5
HSPU's 5 Deficits 15LB plates x 5 25LB plates x 3 35LB plates x 3 45LB plates x 2 +10LB plate x 1.5
Kipping pullups 10,10,10,10,10
Football bar MidGrip press 150 x 5 170 x 5 190 x 5 200 x 5 205 x 4
Snatch 5/3/1 (3's) 95 x 3 110 x 3 120 x 3
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Post by Admin on Nov 1, 2013 10:49:45 GMT
FTW!
Jacoby Ellsbury, CF - 2 Row Dustin Pedroia, 2B - 15 PC David Ortiz, DH - 34 PullUps
Stephen Drew, SS - 7 Row Xavier Bogaerts, 3B - 72 Push ups
Jonny Gomes, LF - 5 Row Mike Napoli, 1B - 12 SDHP Shane Victorino, CF - 18 burpee pu
David Ross, C - 3 Row SP: John Lackey - 41 Kbell swings
FTW! Red Sox World Champ WOD
-ROW 200M 15 Power Cleans (135/95) 34 Pullups
-ROW 700M 72 Push Ups
-ROW 500M 12 SDHP (135/95) 18 Burpee Pull Ups
-ROW 300M 41 Kbell Swings (53/35)
21:00
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Post by Admin on Nov 4, 2013 19:48:24 GMT
Colleen Ritzer WOD For Time: Open with-45 Burpees *3ROUNDS: 13 HSPUs 19 Thrusters (95/65) 24 Pull Ups Close with -44 Burpees Colleen E. Ritzer, a lifelong resident of Andover and beloved daughter of Thomas and Peggie (Martellucci) Ritzer passed away on Tuesday, October 23, 2013. She was 24 years old. Colleen was born in Lawrence on May 13, 1989 and was a communicant of St. Augustine Church in Andover. She was a 2007 graduate of Andover High School and a graduate of Assumption College in Worcester, class of 2011. She was currently pursuing a graduate degree at Salem State College. Colleen was a High School Math teacher and was employed by Danvers High School in Danvers. Prior to teaching at Danvers she taught for one year at Hale Middle School in Stow, MA. Colleen adored spending time with her family; she was an amazing daughter and big sister. She loved attending family gatherings and parties no matter the location, as long as it meant spending as much time with family as possible. She was always thinking of others first. She loved going to her sister, Laura’s, hockey games and made a lasting impression on everyone who attended. She was one of her biggest fans. The love of her family and friends lead to her organizing a family team named “Footsteps for Bev” in memory of her grandmother. Colleen knew she wanted to be a teacher from a very young age and worked diligently to achieve her goal. Even though it was her profession, teaching was one of her favorite hobbies and her passion. She spent countless hours finding unique and creative ways to inspire and teach her students whom she loved. In addition, she always enjoyed vacationing, cruising, shopping, and making collages. She had many friends that she loved dearly. She always had a smile on her face and loved being in pictures no matter what mood she was in. Besides her mother and father, Thomas and Peggie, Colleen will be very deeply missed by her loving brother; Daniel Ritzer of Andover, sister; Laura Ritzer of Andover, grandmother; Anne M. (Corcoran) Martellucci; Aunts and Uncles, Paul and Shirley Martellucci, Patricia and Robert Riley, Peter and Kathy Martellucci, Pamela and Dale Webster, David and Penny Ritzer, Patricia and Wayne Gordon, Susan and John Craig, Kathleen and John Yacavoni, and numerous cousins and second cousins. She was also the granddaughter of the late Paul S. Martellucci, Sr. and Edward and Beverly Ritzer. In lieu of flowers, donations can be made to the Colleen Ritzer Memorial Scholarship. Gifts may be made online at www.eccf.org or mailed to: Essex County Community Foundation 175 Andover Street Danvers, MA 01923
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Post by Admin on Nov 4, 2013 21:12:11 GMT
BENCH 5/3/1 (5/3/1) 165 x 5 185 x 3 210 x 8
Bench w/ chains +170 x 6 +180 x 5 +180 x 4
Incl Bench 155 x 6 165 x 6 185 x 5
Snatch pull 95 x 15 115 x 12 135 x 10
Scarecrow snatch 15,15,15
Snatch 95 x 5,5,5
Handstand walk skills Delt touches 3x5
Thigh touches 3x5
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Post by Admin on Nov 6, 2013 19:55:45 GMT
Row 400M 5 Minute AMRAP 3 inchworm pushups 6 burpees 9 kbell swing (53/35) 12 delt mobity
Snatch grip Deadlift Work up to bodyweight EMOM Add 1 rep (10 min cap) Finished all 10 rounds
15 Minute AMRAP 20 seconds Pull-ups 20 seconds Push-ups 20 seconds Squats
660 Reps
Row 25 cals 25 GHD Sit Ups w/ 16lb ball Row 20 cals 20 GHD Sit Ups w/ 16lb ball Row 15 cals 15 GHD Sit Ups w/ 16lb ball Row 10 cals 10 GHD Sit Ups w/ 16lb ball Row 5 cals 5 GHD Sit Ups w/ 16lb ball
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Post by Admin on Nov 7, 2013 2:14:13 GMT
PM OLY TRAINING
Hang clean pulls 265 x 2 275 x 2 295 x 2 305 x 2 315 x 2 315 x 2 315 x 2
Hang clean high pull 135 x 3 155 x 3 165 x 3 135 x 3 135 x 3
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Post by Admin on Nov 7, 2013 19:02:08 GMT
STEEL LOG 5/3/1 (5/3/1) 110 x 5 120 x 3 135 x 5
Seated Mil press 135 x 6 140 x 6 145 x 4
HSPU's Deficits 15LB plates x 3,3,3,2
Football bar MidGrip press 190 x 6,6,6
Ring Dips w/weight +35 x 5 +53 x 5 +70 x 5,5
WOD 5RFT
Row 400M 12 wallballs 12 boxjumps w ball 12 oH squats w ball
19:00
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