WOD, 3/31/10″ 5 rounds for time of: 5  Chest to Bar Pull-ups 10 Front Squats (165, 115) 15 Burpees As most of you have noticed (unless you are blind), the SCF community is growing quickly.  Now, while we always promise you the same level of training (hence, why Coaches Blanco and Shlee have joined the [...]Continue Reading

WOD, 3/30/10: Perform Tabata for the following exercises (20 seconds on, 10 off for 8 rounds each): Thrusters (65/45) Pull-ups Overhead Squat (65/45) Med-ball twists On Monday, Jeff started his 2,180 mile ultra-hike of the Appalachian Trail.  Starting in Georgia, Jeff will hike 15-25 miles per day through 14 states and summit more than 30 [...]Continue Reading

WOD, 3/29/10: First: Take 10 minutes (timed) to find your max split jerk Then: 21-15-9 reps of: Handstand push ups (head to ground) Shoulder to overhead (135/95)  As most of you know, there are 3 Shoreliners competing in the Northeast Regionals on May 22nd and 23rd.  While DP, Shlee, and I are battling it out [...]Continue Reading

WOD, 3/28/10: First: Back Squat  3-3-3 Then: 4 rounds of 2 minutes on 1 minute off for max rounds 135/95 pound Power Clean, 2 reps 1.5/1 pood KettleBell Swing, 4 reps Post weight on back squat and rounds completed So, DP, Shlee, Blanco, and I were really pumped about our late-night creation of a WOD [...]Continue Reading

WOD, 3/27/10: “Shoreline Breakdown” The class will divide into two teams, for 25 minutes: While Partners “A” push a CAR 400 M and run back 400 M, Partners “B” will complete MAX CUMULATIVE DEADLIFTS indoors (225 lbs/135 lbs). All partners must enter gym together to “tag” out deadlifting partners. Post total deadlift reps for score. [...]Continue Reading

WOD, 3.26.10: “Blackjack” 6 minutes- Hang power clean (115/75) 5 minutes- Med ball clean (20/14) 4 minutes – Thruster 115/75 lbs 3 minutes – Overhead to floor ball Slams (20/14) 2 minutes – Toes to Bar 1 minute – Burpees Keep track of total reps for score. “You rise, you fall, fall down and you [...]Continue Reading

First:  Find your one rep max power snatch Then… New York/New Jersey Sectional Final WOD: Time Cap – 17 Min 30 OHS 95#/55#  30 Pullups  Chest to Bar (chest must make contact to bar) 30 Power Snatches 95#/55#    30 Feet to Bar  30 SDHP 95#/55# 30 Air Squats  30 KBS 1.5 pood/1 pood   [...]Continue Reading