Thursday, 1-8-15
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…)
30 min EMOM
Min 1: 10 DB Push Presses 35/25
Min 2: 40 sec Row
Min 3: 10 Wall Balls 20/14
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Monday 8-7-17
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Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
Monday, 10/27/14
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3RFT 12 Pull Ups 15 Wall Balls 20/14 15 Sit ups 15 Good Mornings 45/33 15 min to find your 1RM Front Squat 10 min EMOM 3 Power Snatches 3 OHS
Saturday, 2-1-14
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50 Double Unders 20-16-12-8 Wall Ball 20/14 KB Swings (53/35) 10-8-6-4 reps Power Snatches 95/65 Box Jumps 24/20 50 Ab-Mat Sit Ups
Monday, 6-4-12
Byadmin
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Thursday, 5/19/11
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Box Squats 3-3-3-3 10-9-8-7-6-5-4-3-2-1 Push Jerks 135/95 Sit-ups O.H. Walking Lunges w/ plate 45/25 Rob F. setting the bar on chest to bar!!!! Paul M. trucking through the W.O.D. Anthony A.
Tuesday, 10-11-16
Byadmin
NO 5AM CLASS TODAY!!! Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: 5min EMOM 3 Strict Presses- same weight across 5min EMOM 3 Push Presses- same weight across 5min EMOM 3 Push Jerks- same weight across 21-15-9 OHS 135/95 C2B Pull Ups 400m…