Release...

ADVANCED and FIRE-BREATHER
"Jackie"
For time:
1000m Row
50 Thrusters 45lbs
30 Pull Ups
(Last completed 9/10/10)


CA$H OUT:
3 Min/AMRAP
Singles/Double Unders


Post time, total and thoughts to comments.

Let's follow our hearts...

There will be no sessions today.

Happy Memorial Day

Leisure time!!

Every time we say 'should' we are saying 'wrong'...replace it with could..

Leisure time!!


There will be no sessions tomorrow for  Memorial Day

Love and approve of yourself...

There will be no sessions this Monday 5/30/11 for  Memorial Day

ADVANCED

"Filthy 50 - ADV"

For time:

50 Box Jumps - 20"

50 Jumping Pull Ups

50 Kettlebell Swings 1 pd

50 Walking Lunges

50 Sit Ups

50 Push Press 35lb

50 Back Extensions

50 Wall Ball 14/10lbs

50 Burpees

200 Singles

FIRE-BREATHER
"Filthy 50"

For time:

50 Box Jumps - 24"

50 Jumping Pull Ups

50 Kettlebell Swings 1 pd

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45lb

50 Back Extensions

50 Wall Ball 20/14lbs

50 Burpees

50 Double Unders

(Last completed 12/11/10)

Post time and thoughts to comments.

Criticism locks us into the very pattern we're trying to change...

There will be no sessions this Monday 5/30/11 for  Memorial Day

ADVANCED
"The Generator - ADV"
12 Min/AMRAP
6 Push Ups
8 V-Ups
10 Box Jumps 20"


FIRE-BREATHER
"The Generator"
12 Min/AMRAP
5 HSPU
7 T2B
10 Box Jumps 20"
(Last completed 12/22/10)


CA$H OUT:
TABATA KB Swings 1.5/1pd


Post rounds, total and thoughts to comments.

Be WILLING to forgive, and the rest will take care of itself...

There will be no sessions this Monday 5/30/11 for  Memorial Day

ADVANCED
For time:
"125 Front Squats"
75/55lbs


FIRE-BREATHER
For time:
"100 Overhead Squats" 
95/65lbs


CA$H OUT:
2 min/AMRAP
Singles/Double Unders
then:
2 min/AMRAP
Abmat Sit Ups/V-Ups


Post time, totals and thoughts to comments.

I am WILLING to change...

There will be no sessions this Monday 5/30/11 for  Memorial Day

Regional WOD #2 below explained here

ADVANCED and FIRE-BREATHER

Lift:

Thruster Ladder

20sec/10sec

(Use loads that will allow you to complete at least 5 rounds.)

ADVANCED

WOD:

"FASTER - ADV"
350m Row
30 Burpees
350m Row


FIRE-BREATHER

WOD:

"FASTER"

350m Row

30 '180' Burpees

350m Row

Post loads, time and thoughts to comments.

All is well...

Off The Grid and CF908

ADVANCED

WOD:

"2011 CF Regional WOD #3 - ADV"

25-20-15

Deadlift 135/95lbs

Box Jumps 24”/20”

FIRE-BREATHER

WOD:

"2011 CF Regional WOD #3"

21-15-9

Deadlift 275/185lbs

Box Jumps 32”/24”

CA$H OUT:

Coach's Call...

Post time and thoughts to comments.

There will be no sessions this Monday 5/30/11 for  Memorial Day

I crave that sound...

ADVANCED

WOD:

"Amanda - ADV"

5 Rds

10 Pull Ups

15 Front Squat 75/55

20 Push Ups

FIRE-BREATHER

WOD:

"Amanda"

9-7-5

Muscle Ups

Squat Snatch 135/95

CA$H OUT:

2 Rds

Teams of 2

30 Overhead Walking Lunges 45/25lbs

10yd Shuttle Sprint

One person does lunges while the other sprints and once the lunges are finished, switch roles.


Post time and thoughts to comments.

Create your own niche'....

LEISURE TIME!!

Faye J

 Justin O

 Jimmy B

 Jax V

 Jim L

Priya W

Bambi S

So.....Fluffy...

CONGRATULATIONS

to our NorthEast Regional Qualifying Team Members and to K-Swat for qualifying individually!!

Off The Grid

Jen Carr

Lali Binder

Theresa Travers

Kelleigh Masciangelo

Mark Saber

Nick DiMatteo

Joe Onorato

Wayne Clements

OTG

Jax Votta

Bambi Short

Michelle Barbera

Kelli Gramlich

Doug Scholder

Justin Odell

Steve Moscola

Paul DeMarco

 6:30 AM crew

 Kevin M

 Rob O

Doug S

 Kevin Milhous

 Steve M

 Justin and Kevin

 Elaine and Faye

 Michelle B

 Maria P

 Kevin L

Dan "The Man"

 Lauren

Breeze

MaryAnn

ADVANCED
"Team - Giddy UP - ADV"
Teams of 2-3
400m Alternating Partner Plate Carry 45/25lbs Fwd/Bkwd
800  Singles
100 Push Ups
150 Sit Ups
200 Squats
400m Alternating Partner Plate Carry 45/25lbs Fwd/Bkwd


FIRE-BREATHER
"Team - Giddy UP"
Teams of 2
400m Alternating Partner Carry
200 Double Unders
40 HSPU
60 T2B
200 Jumping Squats
400m Alternating Partner Carry


*Both athletes are working at the same time.*


Post time and thoughts to comments.


ADVANCED:
Alternating Partner Plate Carry - One person runs w/ the plate forward, while the other person runs backward.  You may switch the plate from person to person during the run, but once switched, the person without the plate must run backward. 


FIRE-BREATHER:
Alternating Partner Carry - One person runs w/ their teammate on their back.  You may switch at any time during the run.

State your business, so we can get down to it...

Ed B

Jimmy B & Ed B

 Christine Z

 Mike M

Chris R

Germaine Y

Betsey F

Jim L

Michelle B

K-Swat

Kevin M

ADVANCED
Lift:
Back Squat
Build to a heavy 3


WOD:
"The Hurricane - ADV"
10 Min/AMRAP
6 Back Squat 75/55lbs
6 Pull Ups
6 Burpees


FIRE-BREATHER
Lift:
OHSQ
Find 15 Rep Max
2 Attempts
(Last completed 3/8/11)


WOD:
"The Hurricane"
10 Min/AMRAP
6 OHSQ 115/75lbs
6 Pull Ups
6 De-Load Burpees


Post loads, rounds and thoughts to comments.

Reflect upon what moves you..nothing more..nothing less..

 Shane C

Doug S

Faye J

 Tim F

 Nikki O

 Mike P

 Russ B

Casey P

ADVANCED
WOD:
"UNBROKEN - ADV"
7 Rds
7 Front Squat 95/65lbs
7 Pull Ups 
7 Box Jumps 20"
7 KB Swings 1.5/1pd


FIRE-BREATHER
WOD:
"UNBROKEN"
7 Rds
4 Squat Cleans 135/95
5 Pull Ups C2B
6 Box Jumps 24"
7 KB Swings 2/1.5 pd
(Last completed 1/2/10)


CA$H OUT:
Coach's Call...


Post time and thoughts to comments.

Spoons anyone?

Betsey F

 Justin O

 Steve M

 Matt M

 Jeff B

 Steve P

 Jax V

Bob H

Krista P

Maria P

ADVANCED and FIRE-BREATHER
Lift:
Push Press
Find 1 RM
(Last completed 12/10/10)


ADVANCED
WOD:
"Psycho - ADV"
20 Push Press 95/65lbs
42 Sit Ups
15 Push Press
30 Sit Ups
10 Push Press
18 Sit Ups


FIRE-BREATHER
WOD:
"Psycho"
15 Push or Split Jerks 135/95lbs
42 Sit Ups
12 Push or Split Jerks
30 Sit Ups
9 Push or Split Jerks
18 Sit Ups
(Last completed 6/24/10)


Post 1 RM, time and thoughts to comments.