Tuesday 10/23/18

A. Hang Power Snatch

1 RM

B. 12 min AMRAP

20 alt DB Snatch (50/35)

20 Single arm BD Overhead Walking Lunge

40 Doubleunders

Mike Pietragallo
Monday 10/22/18

A. Thruster

2 RM

B. For time

3 rounds of BBT*

30 cal Row

3 rounds of BBT

30 cal Row

3 rounds of BBT

*BBT = Bergeron Beep Test

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Mike Pietragallo
Sunday 10/21/18

I would like to take moment today to tell you all about a movement that, to the best of my knowledge began in 2006. RED Friday, stands for Remember Everyone Deployed. It’s intent is to remember all of our troops deployed around the globe.

Please wear something Red on Friday.

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Mike Pietragallo
Thursday 10/18/18

Thursday

Open Gym

-or-

Suggested WOD

"Tread Water"

For time:

2k row

150 du

10 rounds c2b Cindy

5 C2B Pull-ups

10 Push-ups

15 Air Squats

Mike Pietragallo
Tuesday 10/16/18

A.  Find max weight for the complex:

Deadlift + Hang Clean + Hang Clean & Jerk

B.  3 rounds for quality

Accumulate 20s L-sit 

Accumulate 40s hollow hold

Accumulate 60s plank hold

Mike Pietragallo
Monday 10/15/18

"This story shall the good man teach his son; And Crispin Crispian shall ne'er go by, From this day to the ending of the world, But we in it shall be remembered - We few, we happy few, we Band of Brothers; For he today that sheds his blood with me Shall be my brother; be he ne'er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs'd they were not here, And hold their manhoods cheap whilst any speaks that fought with us upon Saint Crispin's day."

-William Shakespeare, “Henry V”

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"Fianna Fail"

400m Run

10 Burpee Pull ups

200m Run

10 Kettlebell swings (2/1.5)

100m Run

10 Burpee Box jumps (30/24)

400m Run

1 Rope Climb

400m Run

10 Burpee Box jumps (30/24)

100m Run

10 Kettlebell swings (2/1.5)

200m Run

10 Burpee Pull ups

400m Run

On Wednesday, 15 October 2003 Mike's Team was hit by a roadside bomb while on a Diplomatic mission in the Gaza Strip. We do this WOD in memory of the lives lost that day.

John Linde, John Brahchizio and Mark Parsons you will never be forgotten.

"Greater love hath no man than this, that he lay down his life for his friends."

John 15:13

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Mike Pietragallo
Friday 10/12/18

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

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Mike Pietragallo
Thursday 10/11/18

Open Gym

-or-

Suggested WOD

12 Squat Clean (155/105)

12 Muscle-ups

9 Squat Clean

9 Muscle-ups

6 Squat Clean

6 Muscle-ups

Mike Pietragallo
Thursday 10/4/18

Open Gym

-or-

Suggested WOD

100 Air Squats

4 Rope Climbs

75 Air Squats

3 Rope Climbs

50 Air Squats

2 Rope Climbs

25 Air Squats

1 Rope Climb

Mike Pietragallo
Tuesday 10/2/18

A. Bear Complex

5 rounds for Load

Complete 7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

*You can combine movements: Squat Clean Thruster + Behind the neck Thruster

B. 3 rounds for quality not time

8 Single Arm DB Press (35/20)

20 Death March Steps* (35s/20s)

100m Waiter Walk + Suitcase Carry

1 min rest

Mike Pietragallo
Friday 9/28/18

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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Mike Pietragallo
Thursday 9/27/18

Open Gym

-or-

Suggested WOD

50-40-30-20-10

Calorie Row

Push-ups

Fantastic customer service.

Comfortable, durable trainers that can take what a CrossFitter puts them through.

LALO is the real deal.

Mike Pietragallo