• Revenge's Med Ball Clean WOD

    Revenge's Med Ball Clean WOD

    Monday, September 10, 2012

    "REVENGE’S MED BALL CLEAN WOD"

    3 Rounds for time of:

    50 Double Unders/150 Singles

    40 Sit Ups

    30 Med Ball Cleans

    20 Pullups/Box Jump Pullups

    10 Handstand Push Ups/Pike Push Ups

     

    http://www.youtube.com/watch?v=ON5l7xDUVns

  • IMPACT Class

    IMPACT Class

    Sunday, September 9, 2012

    IMPACT Class 5pm @ Garden City High School

    This is our special Sunday class that is design to give you an intense conditioning workout that will allow you to maintain your calorie burning session for a LONGER period of time, improving cardiorespiratory endurance, reduces stress, improves heart health and boosts your metabolism. Because the intensity level of this workout is tolerable, you are able to do more of these workouts without risking injury.  We are meeting at Garden City High School at 5pm.  Alternate site due to bad weather - Crossfit Sanctuary 2200 Marcus Ave., New Hyde Park

    Please Note:  This class is mandatory for those participating in the Urbanathlon in October!!!!!!!!!!

  • The Struggle

    The Struggle

    Saturday, September 8, 2012

    The Struggle

    2 Rounds of:

    Run 1000m

    Row 1000m

    25 Deadlifts (135/95)

    25 KB Swings(53/35)

    25 KB Sumo Deadlifts

    25Tuck Ups

    http://www.youtube.com/watch?v=qwFvPeN81Bo&feature=related

  • Row and Lift

    Row and Lift

    Friday, September 7, 2012

    Row and Lift

     

     

    For Time:

     

    Row 5K

    50 KB Sumo Deadlift High Pull (53/35)

     

     

     

     

    http://www.youtube.com/watch?v=YMWwvSI9njY

  • Be Strong

    Be Strong

    Thursday, September 6, 2012

    Be Strong

     

    20 min amrap

    10 KB Swings (53/35)

    10 Push Press (135/95)

    10 Wall Ball Throws (20/14)

    10 Hollow Rocks

    10 Air Squats

     

    "Be Strong for we are not here to play dream or drift.  We have hard work to do and heavy loads to lift, shun not the struggle for it's God's gift.  Be Strong!!!" - Maltbie Maddock

     

    http://www.youtube.com/watch?v=rJqPgV681Hg

  • The Countdown

    The Countdown

    Wednesday, September 5, 2012

    The Countdown

    Complete for time:

    1000m run

    30 Front Squats (135/75)

    25 Air Squats

    15 Box Jumps

    20 (10 each leg) Overhead Lunges

    5 Front Squats

    1000m run

     Adversity cause some men to break; others to break records.
    -William A. Ward

    http://www.youtube.com/watch?v=chKogKVJB8M

  • Rock the Bells

    Rock the Bells

    September 4  2012

    Rock the Bells

    Round 1

    20 Double Unders/50 Singles, 20 KB Swings (53/35)

    Round 2

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups

    Round 3

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups, 20 Wall Ball Throws

    Round 4

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups, 20 Wall Ball Throws, 20 Pullups/Jumping Pullups

    Round 5

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups, 20 Wall Ball Throws, 20 Pullups/Jumping Pullups, 20 KB Swings

     

     

    http://www.youtube.com/watch?v=0dvov7IHvL0

  • Ying Yang

    Ying Yang

    Saturday, September 1, 2011

    Ying Yang

     You and Your Partner must complete the following EACH:

    35 Double Unders/100 singles - Partner stands on one foot

    35 Hand Release Push Ups - Partner holds push up plank

    35 Sit Ups - Partner Holds active shoulder

    35 Alternating Lunge with Plates (25/10) - Partner holds squats

    35Tuck Ups - Partner holds midline situp position

    400m run together

    35 Burpees together

    - For Time

    http://www.youtube.com/watch?v=rF-8WTVVeKQ

  • It's Friday Night....

    It's Friday Night....

    Friday, August 31, 2012

    It's Friday Night

    Complete rounds in the following rep scheme of 25,21,15,9,5

    (75/45)

    Front Squat

    Push Press

    Push Ups

    Sit Ups

    http://www.youtube.com/watch?v=g0gEsMc1JZ4

  • "Christine"

    Thursday, August 30, 2012

     

    "CHRISTINE"

     

    3Rounds of:

     

    Row 500 M

    Deadlift 12x (Bodyweight)

    Box Jumps 21x (24/20)

     

    "I hated every minute of training, but I said, 'don't quit. Suffer now and live the rest of your life as a champion!" - Muhammad Ali

    http://www.youtube.com/watch?v=qwFvPeN81Bo

  • Inner Strength

    Inner Strength

    Wednesday, August 29, 2012

     

    Inner Strength - Crossfit Sanctuary working our way to

    Crossfit Total

     

    Strength Workout

    Deadlift 3 3 3 3 3

    Push Press 3 3 3 3 3

    Front Squat 3 3 3 3 3

    Accumulate your highest total of each lift to come up with your Crossfit Total


    Followed by a 2000K Row

     

    "..... I didn't know my own strength"  Whitney Houston

     

     

    http://www.youtube.com/watch?v=9PARmbW1sP4

  • Breaking Out

    Breaking Out

    Tuesday, August 28, 2012

    Breaking Out

     

    Complete 5 rounds of the following in the rep scheme of 21-15-9

    1)Push Press

    2)Jump Rope (Double Unders/Singles)

    3)Hollow Rocks

    4)Wall Ball Throws

    5)Jumping Pullups

     

    "Our deepest fear is that we are inadequate, Our deepest fear is that we are powerful beyond measure."

    Marrianne Williamson

     

    Watch You Tube Instructional Clip Closely

    http://www.youtube.com/watch?v=h6oQLMcTGTo

  • Jailhouse Break

    Jailhouse Break

    Monday, August 27, 2012

    JAILHOUSE BREAK!!!

    Perform the following circuit in the rep order of 10,9,8,7 .... 1

    Front Loaded Squats

    Push Ups

    Jump Squats

    Tuck Ups

    Burpees

    http://www.youtube.com/watch?v=UoikaYjLRNk

  • IMPACT

    IMPACT

    Sunday, August 26, 2012

    IMPACT Class - We are meeting at Garden City High School Track for our weekly IMPACT Training - a class designed to push you to your conditioning threshold, as you build endurance and stamina.  This class will be great for all of you members training the Men's Health Urbanathlon.  We meet at 5pm every Sunday and the fee is $20.  Please call me if you are interested in attending.

     

    Bernie

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