I got some rays down in Africa...

Lift:

Squat Snatch

3-3-1-1-1
Work on: 
1)  Technique and receiving the bar in the squat position
2)  Being comfortable in the bottom position
(Last completed 4/28/10)

WOD:
"Fire"
5 Rds
5 Deadlifts 80% of 1 RM
5 HSPU


HSPU - If the Rings or Parallettes are an option, get some. 


Post loads, time and thoughts to comments.

Shine, shine, shine...

Check out Nadia doing 100 pull ups in 2:53 here!!

Lift:

Heavy Thrusters

5 sets of 2-3 reps

(First set should be 3 and last set should be 2)

(Last completed 5/11/10)

WOD:
"Tarzan"
2 Rds
200m Run
12 Thrusters 115/85lbs
200m Run
12 Pull Ups
200m Run
12 Power Cleans 115/85lbs


Post time to comments

Cruel summer...

Lift:

Deadlift

10 sets of 2 reps @ 21X1 and @ 60% of 1RM; rest 45 sec between each set
Work on Explosive Power and Speed for each lift
(Last Heavy Deadlift 6/2/10)


WOD:
"Jane"
3 Rds
500M Row
30 Wall Balls 20/14lbs
20 Ring Push Ups

Post load, time and thoughts to comments.

Pots and Pans...

Rest Day!!

Things happen for a reason...

"Murph"


1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
(Last completed 6/6/09)


Partition the pull ups, push ups, and squats as needed.  Start and finish with a 1 mile run.  If you have a 20lb weight vest or body armor, wear it.  Remember - You're doing this WOD to honor a fallen Navy Lieutenant!!

We will be starting the WOD at 9:30am sharp!!

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. (Courtesy of CrossFit.com)

Weird or what..?

"The Triple Tabata"
Tabata Box Jumps - 20"
8 Rds - 20sec/10sec
rest exactly 3 min

Tabata Hollow Rock

8 Rds - 20sec/10sec

rest exactly 3 min

Tabata Row

8 Rds - 20sec/10sec

Post each Tabata score, totals, and thoughts to comments.

See you all tomorrow for "Murph" in Williamstown!!

The June 26th Saturday morning classes in EHT will be held in Williamstown @ 9:30am for the Community WOD - 'Murph'

We will be staying at the garage for the entire WOD. If you'd like to see the new box at the conclusion of the WOD, we would be more than happy to escort you over. We will be having a Post-WOD BBQ. Also, feel free to make good use of the pool after the WOD!!!


If you're interested in bringing something tomorrow:
Try these -
- An up-beat positive attitude
- An understanding of why you're doing the WOD
- Something that YOU would like to eat/drink
- A weight vest if you have one
- Extra weight for Atlee's vest
- You're best smile - we're taking pics!!

Run, run, run, run-away....

"Psycho"
15 Push/Split Jerks 135/95lbs
42 Sit Ups
12 Push/Split Jerks

30 Sit Ups

9 Push/Split Jerks

18 Sit Ups

CA$H OUT:

3 min AMRAP

Double Unders

Post time, total, and thoughts to comments.

The June 26th Saturday morning classes in EHT will be held in Williamstown @ 9:30am for the Community WOD - 'Murph'

We will be staying at the garage for the entire WOD. If you'd like to see the new box at the conclusion of the WOD, we would be more than happy to escort you over. We will be having a Post-WOD BBQ. Also, feel free to make good use of the pool after the WOD!!! Hope to see you all there!

There's always a fortune in mis-fortune...

Lift:
Heavy OHSQ
1-1-1-1-1
(Last completed 4/7, 3/10, 2/3/10)


WOD:
"The Zombie"
12 min/AMRAP
100m Sprint Forward
100m Sprint Backward
7 Deadlifts BW
7 Burpees


Post loads, rounds and thoughts to comments.


The June 26th Saturday morning classes in EHT will be held in Williamstown @ 9:30am for the Community WOD - 'Murph'


We will be staying at the garage for the entire WOD. If you'd like to see the new box at the conclusion of the WOD, we would be more than happy to escort you over. We will be having a Post-WOD BBQ at the garage. Also, feel free to make good use of the pool after the WOD!!! Hope to see you all there!

It's on like....

SKILL:

Pistols

3-3-3-3-3

Work on technique, depth and if you're technique is sound - weighted.

(Last completed 5/19/10)

WOD:

"Pull/Swing/Jump"

10-9-8-7-6-5-4-3-2-1

Pull Ups C2B

KB Swings 1.5/1 pood

Jumping Squats 45/35lbs

Pull Ups - Chest to Bar - chest must hit for it to count (anything below the clavicle)

KB Swings - Ear must be visible from the side at the top of the swing

Jumping Squats - Bar on back full extension through hips on the jump and hip crease below knee in squat

Post time to comments.

(last done on 11/28/09)

Do it for yourself...

Lift:

Heavy Press

3-3-3-3-3

(Last completed 5/25/10)

WOD:

"Gina"

21-15-9

SDHP - [Sumo Deadlift High Pull] 115/75lb

T2B - [Toes to Bar]

(Last completed 3/6/10)

Post loads, time and thoughts to comments.

Are you coming!?

Remember to:

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen NAVY

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and end at the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Follow the cause...

Rest Day!!

Are you coming!?

Remember to:

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

I tried to give you everything...

"Nate"
20 Min/AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 2/1.5 pd


Post rounds and thoughts to comments.


This is a HERO WOD - treat it as such, with respect.

1 Muscle Up = 3 Pull Ups + 1 Ring Dip 


In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Waiting for some words to jump at me...

Skill:
Front Lever
1-1-1-1-1
Work on progressions, ice-cream makers and working from the top down.
(Last completed 12/10/09)


WOD:
"The Dynamic Duo"
For time:
10 Thrusters 115/75lb
25 Double Unders
8 Thrusters

25 Double Unders

6 Thrusters

25 Double Unders

4 Thrusters

25 Double Unders

2 Thrusters

25 Double Unders

Post time and thoughts to comments.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen NAVY

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and end at the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

My saddle's waiting...

"Jeffrey"

8 Rds

20sec/10sec

Tabata Push Ups

(rest 10 sec)

then start immediately:

5Rds

7 Snatch 95/65lbs

10 Pull Ups

(Last comleted 2/13/10)

Post tabata score and time to comments.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Happiness is the answer...

"The Quad"
4 Rds
6 Deadlifts 135/95 lbs
6 Hang Power Cleans 135/95lbs
then:
4 Rds
10 V-Sit Ups
10 Walking Lunges 45/25lb plate overhead


Post time and thoughts to comments.


V-Sit Up - Body starts out flat and fully extended w/ arms above head.  Fold your body in half so your hands touch your toes.  Rinse and repeat.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen Navy

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Workin' it, Wooorkin' iiiitt...

Lift:

HeavyFront Squats

3-3-3-3-3 @ 31X1

WOD:

"Breakdown"

21-15-9

Pull Ups

Burpees

Post loads, time and thoughts to comments.

Tempo for Front Squats is read: 3 seconds down,  1 second pause, X - explode, 1 second pause

Using tempo for heavy lifts promotes full mental and physical focus.  Moreover, it develops strength, power and coordination throughout the full ROM of the movement.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Tighten up...

Chris Spealler - Arguably the best CrossFitter and 

pound for pound the most-fit person on the planet.

Lift:

Heavy Snatch

1-1-1-1-1

(Last completed 3/22/10)

WOD:

1K Row Sprint

Find solace in pain and get to that happy place of discomfort.

Post loads, time and thoughts to comments.

Great trailer on the 2010 CrossFit Games - check it out - here!

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen Navy

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Inspiration Week - Day 7...

Rest Day!!

Check out the Highlights in this video from the 33 Sectionals 

across the world for the title - World's Fittest - here.

Are you coming!?


Save the date and join in on the fun!!
We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier
Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a 
ceremonious WOD and will start at our 'original' box (the garage) and end
at the new one!  We're hoping you can all make it!  We plan on having
a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in 
the WOD, the cheering, the BBQ and/or the refreshments!!
Let us know your intentions and looking forward to having you all there!!

Inspiration Week - Day 6...

"Clean/Push Ups w/ a Twist"

50 Squat Cleans 95/65lbs - touch-and-go! (you may rest in front rack)

Twist:  Every time you rest at the bottom (even for a second) you must complete 15 Box Jumps at 20".

then:

50 Push Ups - (you may rest in the plank position)

Twist:   Every time your knee touches, one hand comes off of the ground or when you come out of the plank position you must complete 15 Squats.

(Last completed 7/11/09)

Post total time and thoughts to comments.

Inspiration Week - Day 5...

Feel....on a deeper level...


"Stealth"
3 Rds
1 min AMRAP Push Press 75/55lbs
30 sec rest

1 min AMRAP Back Extensions

30 sec rest

1 min AMRAP Box Jumps 24"

30 sec rest

1 min AMRAP Hollow Rocks

30 sec rest

1 min AMRAP Row Cal's

30 sec rest

Post round totals, final totals and thoughts to comments.

Inspiration Week - Day 4...

Skill:

Back Lever (rings)

1-1-1-1-1

Work on progressions while maintaining a tight midsection

(Last completed 2/17/10)

WOD:
"Core-y"

6 Rds for time:

10 Deadlift  225/155lbs

25 Sit Ups (anchored)

(Last completed 2/17/10)

Post time and thoughts to comments.