Friday, 11-21-14
3RFT
10 HSPU
20 Alt. Pistols
30 Cal Row
40 D/U’s
20 min Cap
Strength:
Every 1:30 for 15 min
3 Power Snatches + 1 OHS @ 75% of Snatch
3RFT
10 HSPU
20 Alt. Pistols
30 Cal Row
40 D/U’s
20 min Cap
Strength:
Every 1:30 for 15 min
3 Power Snatches + 1 OHS @ 75% of Snatch
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. Strength/Skill – Three Position Snatch (Ground, above knee, high hang) x 3 keep it between 60-70%. This is a skill. 21-18-15-12-9-6-3 reps, for time of: Good mornings (45#/33#) K.2.E. Overhead Squat (135#/95#) New open gym hours – Tuesdays & Thursdays 7 P.M. and Saturdays @…
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Individual Event 6 – 2014 For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie…
no 5AM class today. Every 1:30 for 6 sets (9min) 3 Tempo FS @ 50-65% 1 RM of FS Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* 2 RFT: 60 Bar facing Burpee (open standard) 50 Alt….
We are closed today! Competition Today at CrossFit Impervious​ @ 121 Main Rd., Riverhead. Please wear your Kryptonite shirts. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish. 8AM at Center Moriches High School Track. 5K Remember your times. We will post them!
3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*