Thursday, 1-17-19
15 min EMOM
Min 1 – 12 Hollow Rocks
Min 2 – :50 Plank
Min 3 – 14 Medball Twist 20/14
8 RFT
2 Rds of “Cindy”
50′ Weighted Walking Lunges 35/20
* 24 min cap*
15 min EMOM
Min 1 – 12 Hollow Rocks
Min 2 – :50 Plank
Min 3 – 14 Medball Twist 20/14
8 RFT
2 Rds of “Cindy”
50′ Weighted Walking Lunges 35/20
* 24 min cap*
Strength/Skill – Hang Power Snatch 60%x3, 65%x3, 70%x2, 75%x2x2 Workout of the Day A. Three sets of: Bulgarian Split Squat x 10 (L) & 10 (R) Rest 30 seconds 60 second Handstand Hold Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups Bulgarian Split Squat Demo
Come see Kelly D’s Radio Blue Band. They will be performing 7:30 – 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 – 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Strength/Skill – Handstand walk/H.S.P.U’s/Handstands 10,9,8,7,6,5,4,3,2,1 S.D.H.P 95/65 Ring Dips 200m Run
Roxanne 15 min to complete 6×8 DB Bench Press You choose weights For time – 50 DB Deadlifts 50/35 25 HSPU 2:1 30/25 Cal Row 40 DB Deadlifts 20 HSPU 2:1 30/25 Cal Row 30 DB Deadlifts 15 HSPU 2:1 30/25 Cal Row *20min Cap*
Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.
THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT. STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5 3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. Strength: Strict Press 5×5 Close Grip Bench 4×10 Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in…