ROD 052815

ROD

Thursday, 28May15

 

Groovy Baby

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest between couplets

Couplet 1

  • DB Renegade Rows
  • DB Alternating Anterior Reaches & Alternating Lateral Lunges (very light)

Couplet 2

  • Plank Climbers
  • Sit-outs

Couplet 3

  • DB Snatches
  • DB Thrusters

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ROD 052215

ROD

Saturday, 22May15

 

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan June 28th, 2005.
If you’re not familiar with the CrossFit classic WOD, Murph, here’s the workout:

  • 1 mile run
  • 100 Pull ups
  • 200 Push ups
  • 300 Air Squats
  • 1 mile run

Now we will give you some tips on how to manage this ROD (WOD).
First we will post a modified “Murph” for those of you who want to participate but need toning down.

  • 800 meter run
  • 50 Chin-ups
  • 100 Push-ups
  • 150 Air Squats 
  • 800 meter run

Now for your tips:
Push-up burnout can be prevented by breaking down the workout wisely. Consider some of these options for the full Murph.

20 rounds of

  • 5 Push-ups
  • 5 Pull-ups
  • 5 Push-ups
  • 15 Squats

Similar to the above but:
20 rounds of:

  • 5 Pull-ups
  • 5 squats
  • 5 Push-ups
  • 10 Squats
  • 5 Push-ups

Modified option
10 rounds of: 

  • 5 Chin-ups
  • 10 Push-ups
  • 15 Air Squats

Expect these times –
The mile around the loop will of course play a big part in determining your time. Consider half the time for the modification.
25-30 Minutes Modified
+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

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ROD 052215

ROD

Friday, 22May15

 

Lucky 7

7 Rounds For Time:

  •   Run 100 meters
  • 7 DB Snatches (r)
  • 7 DB Snatches (l)
  • 7 DB Thruster (r)
  • 7 DB Thruster (l)
  • 7 Dbl. DB Swings

DB Snatches, Thruster & Swings: 20 lbs > for women / 30 lbs > men

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ROD 051915

ROD

Tuesday, 19May15

 

Tabata KB Tuesday

This is a 20 second work / 10 second recovery for 8 rounds at each couplet.

  • DBL KB Front Squats / Dbl KB Military Press

Rest 1 Minute

  • KB Swings / Dbl. KB Alternating Lateral Lunges

Rest 1 Minute

  • Dbl KB Cleans / KB Windmills (switch@rounds)

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ROD 051415

ROD

Thursday, 14May15

 

EMOM 

For 20 minutes – every minute on the minute – Perform exercises as fast as possible to increase rest time.
Circuit A Odd minutes and Circuit B even minutes.

Circuit A – odd minute

  • 8 BB/DB Thrusters
  • 6 Box Jumps
  • 4 Rotational Ball Slams

Circuit B – even minute

  • 10 Frog Push-ups
  • 8 Sit-outs (r+l=2)
  • 6 Knee Tucks

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ROD 050915

ROD

Saturday, 09May15

 

Hey Now

7 rounds for time of:

  • Run to 115 NLPS/ NLPN to Bement Ave
  •   5 BB Squat Clean Thruster (from the floor)
  • 10 Push-ups
  • 15 Dbl DB Swings

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ROD 043015

ROD

Thursday, 30Apr15

 

Tabata Thursday

This is a 20 second work /10 second recovery for 8 rounds at each station with a 1 minute rest in between movements.

  • DB Bulgarian Squats (switch@rounds)
  • Squat Jumps
  • Alternating DB Snatches
  • Plank Jack Push-ups
  • Reclines
  • Ball Slams

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ROD 042915

ROD

Wednesday, 29Apr15

 

Drop Down Moves

This is a 25 second work / 10 second recovery for 5 rounds at each circuit with a 1:30 rest in between circuits

Circuit A… 5 rounds Non-Stop

  • Dbl KB Push Presses
  • Single KB Push Press (r)
  • Single KB Push Press (l)
  • Goblet Squats

Rest 1:30

Circuit B… 5 rounds Non-Stop

  • Dbl KB Rows
  • Single KB Row (r)
  • Single KB Row (l)
  • Figure 8 to a Hold

Maintain the same weight that you use for the double KB for the single KB movement. You are pre-exhausting the shoulders during the dbl movement and then continuing strengthening by isolating each side. This will increase strength gains. Shoot for 8-10 reps during the 25 second work. If you can get 12-14 reps it’s too light – if you get only 4-6 reps it’s too heavy. Choose the weight wisely.

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ROD 042515

ROD

Saturday, 25Apr15

 

NLP Challenge

7 rounds for time:

  • Sprint (don’t run) to 85 Indy
  •   7 Two Jack Burpees
  • 14 DB Thrusters
  • 21 Dynamax Floor to Overhead Squat Jumps

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ROD 041415

ROD

Tuesday, 14Apr15

 

Strength Gainer

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Atlas Stone Dead-lifts
  • Sandbag Rotational Lunges
  • Burpee to Sitout (l+r)
  • Barbell Clean and Press
  • Chin-ups
  • Wall ball

** On the atlas stone deads, chalk hands squat deep and grab a heavier than normal stone and stand, squeeze glutes and place back down. 
** Chin-ups are to be done on rig and if cannot be performed use a box to jump up ,elbows bent and descending slowly only to repeat.