Saturday 6-13-15
For Time-
(Just like 12 days…)
1- Deadlift @ 75% or 1 RM
2- Burpee Box Jump Overs 24″/20″
3- DB Thruster 45/25
4- KB Snatch 53/35
5- Slam Balls 30/20
6- HR Push Ups
7- Strict Pull Ups
8- Dips
90 D/U’s
1000m ROW
For Time-
(Just like 12 days…)
1- Deadlift @ 75% or 1 RM
2- Burpee Box Jump Overs 24″/20″
3- DB Thruster 45/25
4- KB Snatch 53/35
5- Slam Balls 30/20
6- HR Push Ups
7- Strict Pull Ups
8- Dips
90 D/U’s
1000m ROW
Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Check in time is from 9:00-10:30.
Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps
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: EMOM X 5 5 Strict presses @ 77.5% of 1 RM 5 RFT 6 Deadlifts (315/225) 6 Ring Push Ups 5 Power Cleans (225/135)…
Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite
Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…
Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…