6 and 7 AM classes this morning.
Regular Wednesday morning classes, no PM classes.
Closed New Year’s day.
Friday 9AM, 4 and 5PM classes.
Strength:
16min EMOM
Even: 4 Deadlifts @ 70%
ODD: 8 Wall Balls 20/14
For time: 10-20-30
Row for calories
Weighted box step-ups 53/35
Kettlebell swings 53/35
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
W.O.D. Skill – Pistols 21-15-9 Hang Power Snatch 95/65 75/45 45/25 H.S.P.U’s (Now you know why we did skills for those yesterday,) Walking lunge 45/25lb plate
Today’s WOD (Compliments of CrossFit Fusion), where we had a great work out and a great time yesterday. We met the owner, Patty, her husband, Steve and their members. If you are ever in the Hauppauge Area stop in. www.crossfitfusionli.com 8 R.F.T. 2 – Power Snatches 135/95 4 – Push Jerks 135/95 6 – C2B…
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run