Mon. 12/27/2010
Strength – Back Squat 3×5
W.O.D
10 rounds for time:
1 Power Clean 155 / 105 lbs
3 Front Squats 155 / 105 lbs
1 Split Jerk 155 / 105 lbs
10 Push-ups
Strength – Back Squat 3×5
W.O.D
10 rounds for time:
1 Power Clean 155 / 105 lbs
3 Front Squats 155 / 105 lbs
1 Split Jerk 155 / 105 lbs
10 Push-ups
The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…
Partner Wod: For Time- 400 D/U 200 Wall Balls 20/14 150 DB Thrusters 35/25 100 c2b Pull Ups 100 Push Ups *EMOM 1 Rope Climb*
Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we can sit…
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Snatch High Pull – 3×3 Snatch Balance – 3×3 For…
Come Watch The Halloween Throwdown Saturday at CrossFit South Shore in Bohemia. Starts at 9AM. We have Cassandra, Fred, Don, Nick and Sarah competing. All proceeds go towards Last Chance Animal Rescue. Don’t forget the Open tonight at 5:30!!! OPEN WEEK 20.4 For time: 30 box jumps 15 clean and jerks, 65 |…
NO 5AM CLASSES THIS WEEK!! Strength: E2MOM X 10 (5 sets) 5 Back Squats @ 72.5% of 1RM Make sure you are warm before going into your working sets. Drive up out of the hole as fast as possible. Technique and speed is your focus. 3RFT 30 Wall Balls 20/14 20 Dips 10 Power Cleans…