Friday 8-7-15
Single Leg RDL 2×10 each leg
3 RFT:
10 Muscle ups
5 Squat Cleans, 225/165
(supposed to be heavy singles so scale accordingly)
rest 4 min
3 RFT:
500m Row
10 Deadlifts, 315/225
10 Box Jump overs, 24″/20″
12min cap for each WOD.
Single Leg RDL 2×10 each leg
3 RFT:
10 Muscle ups
5 Squat Cleans, 225/165
(supposed to be heavy singles so scale accordingly)
rest 4 min
3 RFT:
500m Row
10 Deadlifts, 315/225
10 Box Jump overs, 24″/20″
12min cap for each WOD.
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…
STAY TUNED FOR DELAYED OPENING. Back Squat 5×5 @ 50-60% of 1 RM Teams of 3 24 min AMRAP 120 Wall Balls 20/14 30 Power clean 185/125 90 AAB Cal 60 Power Snatch 155/105 60 Cal Row 90 Thruster 135/95
Today… 8 and 9 am classes, regular pm classes. Strength: Snatch grip Push Press 8×3 Snatch 8×3 Build to a max 3 rep effort 7 Min AMRAP 10 Wall Balls 20/14 30 D/U’s