4/16/14

Posted: April 15, 2014 by ryanpalmucci in Uncategorized

SWOD:

Paused Bench 5×1 @ 95%

10 Min to establish a 1 RM Close Grip Ben

 

WOD:

AMRAP 8 Min

Ladder Up by 1

1 Shoulder to Overhead (155/105)

1 Strict Pull Up

2 Shoulder to Overhead

2 Strict Pull Ups

etc…

 

4/15/14

Posted: April 14, 2014 by ryanpalmucci in Uncategorized

WOD:

Row 1 K

Rest 2 Minutes

Then 

3-6-9-15-21

Box Jump Overs (24/20)

Burpee Over Bar

Rest 2 Min

Row 1 K

 

Post best 1 K time and Wod Time

Image

 

     Jaime will be going to Canton, Massachusetts to compete with the best in the North East Region from May 30th to June 1st. We would like all of our members to join us to support Jaime and have a great time! Let  us know if you are interested in attending so we can look for some hotel rooms!

 

SWOD: 

Deficit Deadlift 6×2 @85%
Every 2 min on the 2 min

WOD

2012 Regionals Individual Event 2

For Time

Row 2000m

50 Alternating Pistols

30 Hang Cleans (225/135)

17 min cap

https://www.youtube.com/watch?v=yW5Gy3L2FCw

4/11/14

Posted: April 10, 2014 by ryanpalmucci in Uncategorized

SWOD:
Snatch 7×1@ 95%

WOD:
21-15-9
Back Squat (155/105)
Hand Stand Push Up

Partner EVA

Posted: April 9, 2014 by ryanpalmucci in Uncategorized

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Split all reps and running as needed with a partner

4/9/14

Posted: April 8, 2014 by ryanpalmucci in Uncategorized

SWOD:

Push Jerk 5×3 @ 85%

WOD:

21-15-9-15-21

Burpees

Shoulder to Overhead (115/95)

12 Min Cap

4/8/14

Posted: April 7, 2014 by ryanpalmucci in Uncategorized

WOD

Every 2 Minutes on the 2 Minutes

Row 150

25 Double Unders

8 Box Jumps (24/20)

 

* Go until you can no longer make the two minutes

30 Round Time Cap

* Scale as needed to be able to make atleast 12 rounds