For Time:
40 Kettlebell Swings (35lbs./55lbs.)
40 Wall Balls (15lbs./20lbs.)
40 Pull-ups (or 12 Muscle-ups)
40 Sit-ups
30 Kettlebell Swings
30 Wall Balls
30 Pull-ups (or 9 Muscle-ups)
30 Sit-ups
20 Kettlebell Swings
20 Wall Balls
20 Pull-ups (or 6 Muscle-ups)
20 Sit-ups
10 Kettlebell Swings
10 Wall Balls
10 Pull-ups (or 3 Muscle-ups)
10 Sit-ups
Please be on-time today..and every day 
Revised class schedule to take effect June 24th, 2013.
Please note we have added a 9:00 am Sunday class but there will be no 7:30 pm Tuesday class. Otherwise the schedule is the same. If you have any questions please see Larry, Carlo or Tom. Thanks guys!
Monday
6:00, 7:00, 8:30, 9:30, 10:30 am and 3:30, 4:30, 5:30, 6:30, 7:30, 8:30 pm
Tuesday
5:00, 6:00, 7:00, 8:30, 9:30, 10:30 am and 3:30, 4:30, 5:30, 6:30, (No 7:30 pm class), 8:30 pm
Wednesday
6:00, 7:00, 8:30, 9:30, 10:30 am and 3:30, 4:30, 5:30, 6:30, 7:30, 8:30 pm
Thursday
5:00, 6:00, 7:00, 8:30, 9:30, 10:30 am and 3:30, 4:30, 5:30, 6:30, 7:30, (No 8:30 pm class)
Friday
6:00, 7:00, 8:30, 9:30, 10:30 am and 3:30, 4:30, 5:30, 6:30, 7:30
Saturday
7:00, 8:00, 9:00, 10:00, 11:00 am, 12:00 noon and Open Gym 4:00 – 6:30 pm
Sunday
7:00, 8:00, 9:00, 10:00, 11:00 am, 12:00 noon
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Now for today’s WOD…
Part I.
Deadlifts – In 20 minutes complete the following:
5 reps @ 45% 1RM
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 75% 1RM
3 reps @ 85% 1RM
1 or more reps @ 95% 1RM
Part II.
For Time:
21 – 15 – 9
Hang Power Snatches (75lbs./115lbs.)
Burpee Box Jumps (20”/24”)
SAVE THE DATE: Saturday, August 3rd
“The Rock’s” Annual Summer BBQ!
More details to follow – for now just Save the Date!!
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In 10 minutes climb the ladder as high as possible:
1 Power Clean (95lbs./135lbs.), 1 Front Squat
2 Power Cleans, 2 Front Squats
3 Power Cleans, 3 Front Squats, etc….
Then, immediately:
2 minutes max calories on the Rower
Score = total reps + total calories on the whiteboard
Power Cleans and Front Squats should be separate movements – no Squat Cleans.
Part I.
Presses – In 20 minutes complete the following:
5 reps @ 45% 1RM
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 75% 1RM
3 reps @ 85% 1RM
“Nancy”
5 rounds for time:
400 meter Run
15 Overhead Squats (65lbs./95lbs.)
20 minute time cap – that’s an average of 4 minutes per round.
Quality OHSs are key today. Use an appropriate load even if that means PVC, an unweighted bar, or a very light bar. Remember – if that OHS Squat load presents a major challenge in warm-ups things will turn very ugly very quickly in the workout!
(Compare to 5/13/13)
Part I.
5 Rounds For Time::
10 Push Presses (95lbs./135lbs.)
15 Pull-ups
20 Lunges (10 each leg)
Part I.
Rope Climb – Skill Work
If you can climb the rope acquire a total of 3-6 ascents. If you can not yet make it up the rope, lay on your back with your midline stable and your legs extended then pull yourself hand over hand to the standing position. Then lower yourself to the starting position. Attempt 3-6 scaled ascents.
Part I.
For Time
21 – 15 – 9 – 6 – 3
Row (Calories)
Weighted Burpee (25lbs./35lbs.)
Sit-ups
Part 2.
Sled Pushes (45lbs./70lbs.)
Athletes will practice pushing the sled from one end of the gym to the other, turn it around and push it back.
Mile P. wants us all to run a 5K…who’s in?!
Hey Larry and Carlo,
It’s time again for the 5k run/walk in honor of my friend Jimi Gubelli, who passed away in December, 2008.
The proceeds from the event provide 3 scholarships worth $2500.00 each to student athletes from Island Park.
There has been a great show of support from “The Rock” since I’ve presented the info to you guys. The links below will allow anyone who wants to enter to register for the event or, if they can’t make it on that day, they can make a donation if they choose to do so.
http://www.jimigubellifoundation.myevent.com/3/donate.htm
http://www.jimigubellifoundation.org/
This year’s event will take place on June 29th, @ 9:30 am at Masone Beach, in Island Park.
Thanks again to you and everyone from “The Rock” for their support.
Mike Postiglione
This is a fun race everyone. I will post information about it on the whiteboard at the gym and try to print out some race applications. You can also register the morning of the race. Sign-up on the whiteboard if you plan on participating!! Let’s try to get a big crew out this year to support Mike and this worthy cause!
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Now for today’s WOD…
A.M.R.A.P. in 10 minutes:
5 Hand Stand Push-ups
10 Front Squats (75lbs./115lbs.)
15 Bastards
Rest 5 minutes then:
A.M.R.A.P. in 8 minutes:
5 Sumo Dead Lift High Pull (75lbs./115lbs.)
10 Wall Ball (15lbs./20lbs.)
Score both WODs individually
