Thursday, 9-29-16
NO 8AM CLASS THIS SATURDAY!!!
7RFT
7 Power Snatches 135/95
7 Inverted Burpees
10min EMOM Increasing weight ONLY if your form is GOOD!!!!
1 Snatch Grip Push Press
1 OHS
1 Snatch Balance
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Saturday, 5-5-12
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A BIG CONGRATS TO JAVIER WHO PAST HIS LEVEL 1 TEST!!! “Manion” Seven rounds for time of: Run 400 meters Back squat, 29 reps 135/95 115/65 95/45 Scaling will be provided by Coach Mariana First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based…
Monday, 10-22-18
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12 min Alt EMOM Even- 50 D/U Odd- 4 Power Clean & Jerk 155/105 5 RFT 20 Back Squats 155/105 (from the ground) 15 KBS 70/53 10 Burpee Box Jump Overs 24″/20″ *18 min Cap*
Monday, 2-25-19
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For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*
Friday, 11-16-12
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GET YOUR PARTNER FOR TOMORROW. IF YOU DO NOT HAVE ONE DO NOT WORRY. WE WILL FIND YOU ONE. Strength/Skill – Hang Power Snatch 5 @ (65%),4 @ (70%), 3 @ (75%)X2, 2 @ (85%) WOD starts @ exactly 30 mins. past the hour In teams of two, with only one partner working at a…
Tuesday, 1-24-17
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Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers
Thursday, 5-12-16
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Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Strength: Every 90 sec for 6 sets 2 Power Snatches + 2 OHS 135/95 400m Run 100 Double Unders 300m Run 80 Sit Ups 200m…