12-16-15
Strength
10 min EMOM
Even – 3 Power Clean and Jerk 155/105 + 5 Burpee
Odd – 10-15 T2B
WOD
5 RFT:
15 Wall Ball 20/14
15 Push Up
40 D/U
Similar Posts
Monday, 12-19-16
Byadmin
Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees
Thursday, 4-2-15
Byadmin
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….
Monday, 5-14-12
Byadmin
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill -Hang Snatch 3-3-3 Snatch 1-1-1 21,15,9 rep rounds for time: Snatch – 80% of 1 RM Chin ups COVP (Chin over vertical plane)
Monday, 10-10-11
Byadmin
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…
Thursday, 11/13/14
Byadmin
Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps
Tuesday, 7/12/11
Byadmin
Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings