Firebreather Fitness

Archive for January, 2010

Technique WOD

• Squat / Wall – Ball
• Push – Up

WOD

21 – 15 – 9

• Split Jerks   ( 155 lb / 115 lb )
• Ring Dips

“Randy”

75  Hang Power Snatches for time with 75lbs

Class times:   12:00pm Open / Beginners         1:00 PM wod

Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

Class Times will be:

• 9:00 am Open / Beginners
• 10:00 am  Childrens Nutrition Seminar
• 11:00 am WOD  ~  Class may not start until 11:30.

Strength WOD

• Front Squat 3 x 5
• Push Press 3 x 1

WOD

“Keep Pulling”

Deadlift rep scheme:  1 – 10 – 1 – 20 – 1 – 30

Deadlift 1 rep max , then 10 rep max , 1 rep max , 20 rep max , 1 rep max , 30 rep max.

Announcements:  We will be getting together at the box after todays 6:30 pm class for an evening of card playing and WOD programming. If you would like to write down a couple of wods that you want us to put on in February, please bring them with you. 

We will be doing “Murph” on Saturday before we go do the Polar Plunge. If you haven’t signed up yet, there is still time. If you would like to support the Special Olympics but aren’t crazy enought to jump in the cold water in below freezing weather, please bring your checkbooks and sponsor a plunger.

Anaerobic WOD

150 meter Row Sprints x 8

“Filthy Fifty”

• 50 Box Jumps
• 50 Jumping Pull – Ups
• 50 KB Swings
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press
• 50 Back Extensions
• 50 Wall Balls
• 50 Double Unders
• 50 Burpees