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Mike Stone (University of Delaware Soccer) doing HSPU!
December 30, 2009
Wod of the day:
10 rounds of:
5 ring dips
10 thrusters
15 box jumps
MERRY CHRISTMAS!
December 25, 2009
Family Day!
Brenden"BAM"Davis (Oklahoma Baptist University/baseball) and his proud Dad!
This Kid is a BEAST! 6'3"-235lbs (switch hitter/catcher/1st base)
December 22, 2009
WOD of the day:
run 5k
50 push-ups
row 500m
50 sit-ups
sprint 40yd
Snow , kegs, & kettlebells!
December 21, 2009
Wod of the day:
4 rounds of:
HSPU-10,8,6,4
Wall Ball-20,18,16,14
PCleans-15,13,11,9
Double unders-30,28,26,24
Chris Gonzalez getting ready for the CF sectionals!
December 17, 2009
WOD of the day:
5 rounds of:
100 jumping jacks
100 sit-ups
100 push-ups
HAPPY BIRTHDAY LOGAN!
December 16, 2009
WOD of the day:
Run or Row 5k
Speed bag forum's BIFF visits REAL GYMM !
December 14, 2009
WOD of the day:
3 rounds of:
1mile run
50 push-ups
40 yd sprint
50 sit-ups
My New Favorite Crossfit Chick :)
December 7, 2009
WOD of the day:
3 rounds of:
500m row
25 power snatches @ 1/2 BW
15 ring dips
20 GHD sit-ups
THE GREATEST!
December 4, 2009
WOD of the day:
10 rounds of:
2 min jump rope
3 min shadow box
20 push-ups
50 sit-ups
15 pull-ups
Fun at Hooters in Baltimore!
December 2, 2009
WOD of the day:
3 rounds 15-12-9 reps of:
using a 60#DB
left arm thrusters
right arm thrusters
left arm pull -ups
right arm pull-ups
(hold wrist of opposite arm)
Keyport Jr. Pee Wee's takeover D.C. "Fun Time"
November 30, 2009
WOD of the day:
5 rounds of :
25 squats
25 pull-ups
25 ring dips
25 GHD sit-ups
Battle of the Sexes!
November 27, 2009
Wod of the day:
5000m row or 5 mile run
HAPPY THANKSGIVING!
November 26, 2009
EAT DAY!!!
Bird and Kristen rowing!
November 24, 2009
Wod of the day:
5 rounds of:
1min ropes
50 step weighted lunge
10 ring dips
500m row
WWII Veteran Gus 87yrs young still training!
November 20, 2009
WOD of the day:
10 rounds for time:
10 KB swings
10 pull-ups
5 Hand stand push-ups
30 sec rest
REAL GYMM YOUTH BOXING CLUB
November 17,2009
WOD of the day:
10 rounds of:
3 min heavybag
50 burpees
2 min shadow boxing
50 sit-ups
2 min jump rope
CONGRATULATIONS!
DUANE BALL takes 3RD at THE WNBF PRO WORLDS!
The REAL GYMM CREW
Joey D, Bob, Don, D-ball, Mr. Met, Big Ben, Thunder & Joe Ro
November 15, 2009
Rest Day
New Crossfit Recruits!
November 11, 2009
WOD of the day:
10 rounds for time:
10 push-ups
10 sit-ups
Duane"D-Ball" Ball preparing for the WNBF WORLDS this Sat the 14th in NYC.
November 9, 2009
WOD of the day:
3 rounds of:
15 ring dips
10 knees to elbows
20 pull-ups
500m row
Ladies of the LFL!
November 6, 2009
WOD of the day:
1k row
5k run
1k row
YANKEES WIN!
November 5, 2009
WOD of the day:
3 rounds of:
1k row
20 box jumps
10 1/2max power snatches
Roman row!
November 2, 2009
WOD of the day:
Barbara-5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min rest
HAPPY HALLOWEEN!
October 31, 2009
WOD of the day:
Trick or Treating!
Don Blanks having fun with the speedbag@ REAL GYMM!
Click filename below to access file
October 28, 2009
Rest Day!
HAPPY BIRTHDAY SKYE!
Fonze Deadlifting 585lb
Click filename below to access file
October 27, 2009
WOD of the Day:
3 rounds of:
30 burpees
20 chin-ups
10 squat cleans @95/75
Crossfit Ladies are Strong!
October 26, 2009
WOD of the day:
5 rounds of:
10 pull-ups
10 ring dips
10 push press@95#
Melissa" Air " McNair!
October 22, 2009
WOD of the day:
5k run
max squat
Skye & David at Jet Game!
October 19, 2009
WOD of the day:
3 rounds of:
10 hand stand push-ups
20 burpees
15 ring pull-ups
Dumbell rows!
October 17, 2009
WOD of the day:
5 rounds of:
500m row
15 pull-ups
800m run
30 air squats
Pull Jenna!
October 13, 2009
WOD of the day:
5 rounds of:
10 knees to elbows
10 power cleans
800m run
Crossfit Chicks!!!!
October 11, 2009
WOD of the day:
3 rounds of:
500m row
10 power snatches
5 muscle-ups
Eva T.
October 10, 2009
WOD of the day:
10 rounds of:
10 push-ups
10 box jumps
10 KB swings
Mikey & Jamie "FURY" Kovac
October 7, 2009
WOD of the day:
3 rounds of :
1k row
50 air squats
10 1/2 BW power cleans
8pm Crossfit Class!
October 7, 2009
WOD of the day:
5 rounds of:
10 hand stand push-ups
20 pull-ups
5 ring dips
Nikki Anne perfecting her OH squats!
October 2, 2009
WOD of the day:
8 rounds for time:
10 BW deadlifts
5 handstand push-ups
500m row
REAL GYMM T- SHIRTS are in !
Kelly, Meagan, Kristen, Lindsey, & Adrianne Crossfit Strong!
September 30, 2009
REST DAY!
Matt, Bob,Joe,& D-ball
September 29, 2009
WOD of the day:
1000 push-ups...yes 1000
break them up throughout the day if need be.
HAPPY BIRTHDAY ROMAN!
September 28, 2009
WOD of the day!
5 rounds of:
25 KB swings
50 pull-ups
10 ring dips
Real Transformation!
LISA R. went from this .....
to This in just a few months!
September 24, 2009
WOD of the day:
6K row or 5m trail run
George & Jenna in action @ REAL GYMM, Crossfit Keyport NJ!
September 23, 2009
WOD of the day:
CF workout
5 rounds for max reps of:
body weight bench press
pull-ups
body weight back squat
Sandbag runs up & down stairs!
September 19, 2009
WOD of the day:
3 rounds of:
800m run
50 box jumps
100m sprint
50 push-ups
Chris H. & Skye, young crossfitters!
September 17, 2009
WOD of the day:
Rest Day!
Rosemary & Cassandra rowing 1k at 8pm Crossfit Class.
September 17, 2009
WOD of the day:
100 alt KB snatches
50 KB C&J
50 alt KB renegade rows
25 KB dragon twists
Duane Ball getting ready for the" Worlds"- Ass to Grass squats !!!
September 15, 2009
WOD of the day:
10 rounds of:
10 back squats
10 box jumps
10 bench press
10 burpees
rest 1min
Just another reason to CROSSFIT !
September 14, 2009
WOD of the Day:
CF workout "Diane"
21-15-9 reps of:
225lb Deadlift
Handstand push-ups
Don Blanks and American Gladiator Jamie"Fury" Kovac after workout!
September 10,2009
WOD of the day:
10 pull-ups
5 handstand push-ups
as many rounds as possible
in 10min
American Gladiator Jamie "Fury" Kovac doing kipping pull-ups!
September 8, 2009
WOD of the day:
CF workout
1 rep back squat
1 rep shoulder press
1 rep deadlift
New Crossfit Classes
AM class-Jenna,Kevin,George, & Big Dog
PM class- Cassandra,Ashley,Erin,April,& Joanne
September 7,2009
REST DAY
Don Blanks - double end bag work!
September 5, 2009
WOD of the day:
crossfit WOD:
clean & jerk 1-1-1-1-1-1-1 reps
My father Herman Blanks and the boxers he managed!
September 3, 2009
WOD of the Day:
10 rounds of:
1min jumprope
1min heavybag
1min shadow box
500m row
Exhausted!
September 2, 2009
WOD of the day:
21-15-9 reps of:
135lb cleans
ring dips
for time
100 weighted pull-ups
September 1, 2009
WOD of the day:
max squat
max benchpress
max deadlift
max air squat
max push-up
max sit-up
POWER to the 40yr + CREW!
August 26, 2009
WOD of the Day:
4 rounds of:
10 power cleans
10 HSPU
15 PB dips
August 25, 2009
WOD of the Day:
800m run
100 push-ups
1000m row
50 pull-up
Nicole swinging the hammer!
August 19 , 2009
WOD of the day:
3 rounds of:
50 1/2BW sandbag lunges
20 plyo push-ups
10 plyo pull-ups
REAL GYMM CREW (Skye,Logan,& Roman)
August 17, 2009
WOD of the day:
5 rounds of:
15 BW deadlift burpees
5 50yd sprints
Crossfit Classes
start in Sept.
Skye Blanks - QB sweep
August 12, 2009
WOD of the Day:
hike,climb,swim,bike,or run
CONGRADULATIONS! to everyone who attended the CROSSFIT lev-1 cert in South Brooklyn!
August 11, 2009
WOD of the day:
5 rounds of:
1k row
15 pull-ups
10 push-ups
5 GHD sit-ups
:REAL GYMM's Skye Blanks wrestling vs Keansburg
August 7, 2009
WOD of the day:
3 rounds of:
25 OH Squats
40 alt S hammers
20 alt heavy bag flips
20 KB dragon twist
10 one man monkey rolls
200 lb DB push presses
August 5, 2009
WOD of the day:
10 rounds of:
10 push ups
10 pull ups
10 dips
10 deadlifts @ 95#
2 muscle ups
5 burpees
1min rest
The whole family at a water park in West Virginia!
August 3, 2009
WOD of the day:
3 rounds of :
5 front rolls
5 dive rolls
5 front handsprings
5 cartwheels
5 round offs
5 backhand springs
YOUSSOUPHA MBAO from Senegal & SCOTTY HOPSON getting STRONG!
Youssoupha(Marquette),Tyshawn(St. John's),Scotty(Tennessee),Skye & Amando after intense workout!
July 31, 2009
WOD of the day:
2 rounds of:
100 yd sprint
400m run
20 pull-ups
100 yd sprint
800m run
20 kettlebell swings
Real Gymm's Jamie " Fury " Kovac - US Bobsled video!
This girl can do it all!
July 30, 2009
WOD of the day:
5 rounds of:
10 weighted pull-ups
10 burpee box jumps
10 handstand push-ups
10 hanging knees to elbows
Scotty Hopson & crew training hard at REAL GYMM, Keyport NJ
July 27, 2009
WOD of the day :
3 rounds of:
50 push-ups
1RM bench press
25 ring dips
2 muscle-ups
AMERICAN GLADIATOR -JAMIE"FURY" KOVAC
July 24, 2009
WOD of the day:
5 rounds of :
25 OH squats
1 RM squat
25 OH squats
1 RM front squat
25 OH squats
1 RM sumo squat
AMERICAN GLADIATOR "FURY"
( Jamie Kovac joins REAL GYMM )
Don Blanks, American Gladiator/Jamie Kovac,& MMA fighter Tim Richards
(check out the video)
AMERICAN GLADIATOR "FURY"- JAMIE KOVAC
July 23, 2009
WOD of the day:
3 rounds of:
1k row
25 push press 50%bw
800m run
25 handstand PU
Marquette & Tennessee Vols future NBA lottery picks!
July 22, 2009
WOD of the day:
3 rounds of:
80ft across ceiling on bachar ladder
25 bw squats
15 dips
25 box jumps
July 7, 2009
WOD of the day:
5 rounds of:
25 push -ups
25 pull-ups
25 full sit-ups
25 squats
25 jumping jacks
Big Matt!
July 5, 2009
WOD of the day!
3 rounds of:
500m row
15 pull-ups
15 thrusters
15 burpees
HAPPY 4TH OF JULY!
July 4, 2009
WOD of the day:
3 rounds of:
1min KB snatces
1min clean & jerks
2 min rest
1min BB snatches
1min BB clean & jerk
2min rest
Paying the cost to be the BOSS!
June 30, 2009
WOD of the Day:
3 rounds of:
500m row
30 pull-ups
500m row
20 ring dips
500m row
15 power cleans
Safe Journey Mike & Farrah!
WE LOVE YOU!
June 26, 2009
REST DAY!
getcha weight up!
June 25, 2009
WOD of the day:
3 rounds:
20 heavy bag flips
20 kb high swings
20 rope climbs
10 tractor tire flips
800 m run
Future NBA and NFL stars!
June 23, 2009
WOD of the day:
5 rounds of:
20 box jumps
20 mb to ceiling
20 kb swings
20 pull-ups
20 ring dips
HAPPY FATHER'S DAY!
June 21, 2009
rest day:
Just built new lifting platforms!
June 17, 20095
Wod of the day:
5 rounds of:
25 kb high swings
25 box jumps
25 air squats
25 push-ups
25 chin-ups
don blanks squatting after deadlifts
June 13, 2009
WOD of the day:
rest day
don blanks deadlifting a small car
June 12, 2009
WOD of the Day:
MAX :
deadlift
bench press
squat
June 11, 2009
WOD of the day:
5 rounds of:
30 OH Squats
20 KB snatches
10 sandbag C&J
500m row
Jose & Fonz getting ready for Strongman comp Sept. 12
June 5, 2009
WOD of the day:
3 rounds of:
10 power cleans
15 ring drips
20 chin-ups
500m row
Crossfit class doing wall balls!
June 2, 2009
WOD of the day:
3 rounds 21-15-9 of:
1/2 BW deadlifts
pull-ups
burpees
Life is choices!
May 31, 2009
WOD of the day:
Run, Bike, or hike
donnie blanks big deadlift after only workout
May 28, 2009
WOD of the day:
5x5 snatches @ 75%
5x5 power cleans @ 75%
5x5 rack jerks @ 75%
5x5 front squats @ 75%
10x3 GHD sit-ups
Skye deadlifting 90% BW
May 26, 2009
WOD of the Day:
500m row
1min KB clean & jerks
500m row
1min KB snatches
500m row
Medicine ball toss to ceiling!
May 21, 2009
WOD of the day:
3 rounds of:
30 kb swings
25 pull-ups
30 kb snatches
10 handstand push-ups
Big Matt flipping heavy duffel bag!
May, 20 2009
WOD of the day:
4 rounds of:
500m row
10 half BW push press
20 OH squats
30 box jumps
10 ring dips
The Black Wolverine!
May 18, 2009
WOD of the day:
3 rounds of :
20 pull-ups
20 thrusters
20 burpees
TOP NBA PROSPECT TRAINING AT REAL GYMM!
Donnie Blanks, Scotty Hopson, Reggie Groves, & Larry Marshall
May 15, 2009
WOD of the day:
3 rounds of:
500m row
20 pull-ups
800m run
20 PB dips
2 min jump rope
50 squats
Donnie Blanks cleaning at Real Gym
May 12, 2009
WOD of the day:
max squat
max bench press
max deadlift
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