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Monday, April 23 2012
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Snatch High Pull AND Snatch Balance…SO …..Strength starts @ :10 minutes past the hour. WARM-UP IS SHORT & INTENSE WOD STARTS @ :45 MINS PAST THE HOUR WOD 12 min AMRAP 5…
Friday, 5-13-16
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 5 Min EMOM 2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk WOD- Crazy 8’s 8 Min AMRAP x 2…
Friday, 3-28-14
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.
Thursday, 1-30-14
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)
Tuesday, 2-11-19
Tony’s Sushi Saturday night for cocktails @6pm. 25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*
Saturday, 6-22-13
For time: 21 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 15 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 9 Deadlift (225/163) 400 M Run 5 Rounds of Cindy