Friday, 10-13-17

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.

Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk,  please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…

For time:From Mainsite 20 Wall ball shots, 20 pound ball 20 Sit-ups 20 Box jump, 24″ box 20 Push-ups 135 pound Power Clean, 20 reps 20 Double-unders 20 Thrusters, 35 pound dumbbells 20 Pull-ups 95 pound Overhead squat, 20 reps 20 Kettlebell swings, 1.5 pood 95 pound Push press, 20 reps 20 Dips 95 pound…

Sign up for Murph!!   Warm Up: 3rds at easy pace 5 Single Arm Ring Row (each arm) 5 Single Arm DB Strict Press (each arm) 10 Medball Cleans 20/14 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…

Strength/Skill – Back Squat – 75% x 2, 80% x 2, 85% x 2, 2 RM WOD In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of…

Partner WOD With a partner complete: (only one athlete works at a time) AMRAP in 18 mins 10 HSPU (scale box or dumbbell PP) 20 Pull ups 30 Standing lunges (total) 40 Sit-ups 50 Mountain climbers (total) 40 Squats 30 O.H.Squats (45#/33#) 20 Burpees 10 Toes 2 bar