Sgt. Christopher Hrbek (25) Westwood, NJ. Hrbek was killed Jan. 14,2010 when he stepped on an improvised explosive device (IED) in the Helmand Province of Afghanistan, where he was serving with the Marine Corps.
Corporal Michael Jankiewicz. (23) Ramsey, NJ. The Us Army Ranger died Friday April 9th in Zabul, Afghanistan, when the Osprey CV-22 tilt-rotor transport aircraft in which he was riding crashed during a combat operation.
WOD:
“Memorial Day Team WOD”
- 200 – Deadlifts (Men 100 reps @135# , Women 100 reps @95#)
- Run 1/4 Mile
- 300 – Thrusters (Men 150 reps @75# , Women 150 Reps @45#)
- Run 1/4 Mile
- 400 – Burpees (everyone involved)
**Rules**
Deadlift – Men must complete 100, women must complete 100. No team member is allowed to do more then 15 or less then 5.
Run - can not be started until ALLteam members are done with the deadlift’s.
Thrusters – Can not be started until ALL team members are back from the 1/4 mile run.
Thrusters – Men must complete 150. Women must complete 150. No team member is allowed to do more then 15 or less then 5.
Run – can not be started until ALL team members are done with the thrusters.
Burpees – Can not be started until ALL members of the team are back from the 1/4 mile run.
only 1 member at a time, no max on reps, minimum of 3 burpees per member per round. ALL must go at least twice.
*** ALL MEMBERS OF BOTH TEAMS MUST PARTAKE IN ALL PARTS OF COMPETITION *** (Acceptions due to injury)
*** Teams will consist of Men and Women, Teams will be decided the day of the event.***
Please remember this is meant to be a fun event for all of us. Be as competitive as you want, but always be courteous to your team mates and the other teams. We will try to make the teams as fair as possible..
May 30, 2010 · Posted in WOD
May 29, 2010 · Posted in Videos
May 29, 2010 · Posted in Videos
WOD:
“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
3 rounds for time
- Run 800m (Dojo and Back)
- 50 Supermans
- 50 Situps
May 28, 2010 · Posted in WOD
What’s better then burpees?! Mother/daughter burpees!! Deb M and Corrine doing some burpees in 90 degree heat on Thursday…
WELP! It’s Friday, Its a holiday weekend, lets have some fun!!
Try out this hybrid of two favorites..
WOD:
“Grelen”
15 – Clean and Jerks (135/95)
Then
3 rounds of
- 400m run
- 21 kb swings (53/35) **American**
- 12 pull-ups
Then
15 – Clean and Jerks (135/95)
May 28, 2010 · Posted in WOD
WOD:
Hang Power Snatch
- 3-3-3
Met-Con
- 50 – Double Unders
- 5 – Kettlebell Swings (53/24)
- 40 – Double Unders
- 10 – Kettlebell Swings
- 30 – Double Unders
- 15 – Kettlbell Swings
- 20 – Double Unders
- 20 – Kettlebell Swings
- 10 – Double Unders
- 25 – Kettlebell Swings
May 26, 2010 · Posted in WOD
May 26, 2010 · Posted in WOD
WOD:
“Tabata Gone Bad”
20 seconds of work, 10 seconds of rest, for 8 rounds. Completing all 8 rounds at each station before moving to the next.
5 Stations. Each Athlete will keep track of reps per round, Lowest round in each station counts.
- Row (calories)
- Push Press (75/55)
- Sumo DeadLift High Pull (75/55)
- Box Jumps
- Wall Ball (20/14)
**Tonight May 25th 8PM CrossFit IGNITE Nutrition “Pow Wow”**
Open forum about the past 30 days on Paleo , Q & A for people just starting
the 30 day challenge, and all in between. Snacks are welcome!
May 25, 2010 · Posted in WOD
WOD:
Deadlift
5-5-5
Met-Con
3 min Amrap of
- 3 Deadlifts (bodyweight)
- 6 Push-ups
- 9 Bodyweight squats.
Repeat 5 rounds, 1 min rest between rounds..
**Tuesday May 25th 8PM CrossFit IGNITE Nutrition “Pow Wow”**
Open forum about the past 30 days on Paleo , Q & A for people just starting
the 30 day challenge, and all in between. Snacks are welcome!
May 23, 2010 · Posted in WOD
May 22, 2010 · Posted in WOD
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