Friday WOD

5 Rounds For Time (speed,speed,speed!!)
Run 400m
15 Dumbbell Thruster 20/35
15 Pull Ups dead hang if you can

Thursday WOD

"Jerry"

For Time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

SHIRTS!

New ECCF shirts are available at the gym!  Come buy one and show your support for the gym!

Adam Birthday WOD

Wednesday is Adam Floyd’s Birthday WOD
Happy Birthday dude this one’s for you!!
Warm up
Jump Rope 5 minutes
50 Flutter kicks
3 sets of 5 SLOW Dead hang pull ups
15 “L” pull ups
15 GHD sit ups with ball and partner (10/14)
WOD
28 Man Makers (20/35)
28 Push press (45/90) Strict form
28' overhead single arm walk with KB (35/55)
28 Sit ups/wall ball (10/14)
28 One armed KB swings (28 each side)

Good info on pull ups

This is a workout posted from a great gym (Crossfit Brooklyn) it shows that to do a good pull up or any you have to develop the muscles by working the whole system not just "to get good at pull ups is to hang until you can do pull ups" This is commonly stated but it is an old method. Pull ups are hard and there are some who want to get strict on their pull ups, do dead hang's, or to do one pull up. Look to the coaches for dynamic exercises to developed the muscle group used in pull ups. Good luck happy pull ups.

1. 3-5 sets of 10-15 reps of one of the following:

Body Rows (constantly progressing towards being horizontal)

Strict Chin-ups (Band assisted)

Strict Pull-ups (Band assisted)

Rope Climbs

2. Three Supersets of 10-12 reps alternating between one from A and one from B. The last set of each exercise should be done to failure.

A. Pulling,Rows (Barbell or Dumbbell)

Curls (any variety)

Rope Climbs 

Monday WOD

Monday

WARM UP

50 Double under’s

15 GHD sit ups

2X’s 30 second rope rows

5 Sprints the length of the parking lot, jog back immediately sprint again, jog back and so on keep your time and try to maintain that time on all of the sprints

WOD

Tabata – long version (20 seconds on 10 seconds off for 10 minutes)

Jump rope

Static leg extension (put a 5lb plate on your feet if you’re feeling it)

Air squat box jump (24”)

Wall ball

Saturday WOD

Hero WOD for Saturday. U.S. Army Staff Sergeant Marc Small, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Friday WOD

Friday
Warm Up
5 minute Jump rope (5 burpee penalty for each stop) 
2 X’s - 300m row with the last 100m a sprint
WOD
NANCY
5 rounds for time
400 M run
OHS 95lbsx’s 15
As you can see there is no weight change between M&F because Crossfit lists it as is, no weight for men and women just the 95lb. Alter your weights as needed just be sure you log the weight so when we do this WOD again you can see your improvements.

Thursday WOD

Thursday

Warm up

1 k Row

Rope row 30 second 2 X’s

3 sets 15 second chin over bar hang

WOD

2 rounds for time

10- 45/95lb Clean Push press

5 rope climbs

10 “L” pull ups

25/45 lbs OH walking lunge (length of gym there and back) 

Warrior Wednesday

Warm up
20- 55/35lb Kettle Bell snatch
3 sets of 10 GHD back extensions
3 sets of 10 GHD sit ups (strict form!)
5 minute Jump rope (every stop is a 5 squat penalty) 


HERO WOD “Rankle” 
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

20 min AMRAP
6 Deadlifts (145/225)
7 Burpee-Pull ups
10 Kettle Bell Swings (35/55)
Run 200 meters (Just after Ragazzi's to the 100 mark on sidewalk)

Tuesday's WOD for Power Week

Tuesday WOD for Power Week
Warm Up- 5 minute Jump Rope (5 GHD sit up penalty for each stop)
20 Roll outs
50-4 count flutter kicks
WOD
800m Run (with weighted vest or 25lb plate)
5 Tire flips (deep push from legs)
400m Run (with weighted vest or 25lb plate)
10 Ball Slams or Sledgehammer to Tire
400m run (with weighted vest or 25lb plate)
20 Wall Ball (14/20)
*Don't focus on time as much as a steady high intensity pace*

Monday, June 6 - Friday, June 10

Monday June 6th

100 Thrusters (45/35)
Then 21-15-9
KTE
Box Jumps

Tuesday June 7th
50 KB Swings (45/35)
1 Round of Cindy
40 KB Swings (45/35)
2 Rounds of Cindy
30 KB Swings (45/35)
3 Rounds of Cindy
20 KB Swings (45/35)
4 Rounds of Cindy
10 KB Swings (45/35)
5 Rounds of Cindy

Wednesday June 8th
7 Rounds
Run 400m
7 Deadlift (225/135)

Thursday June 9th
AMRAP 15 mins
2 Power Cleans (135/95)
5 Burpees
7 Wall Balls


Friday June 10th
Row 2k
100 Sit-Ups
Run 1 mile