Thursday, 11-16-17
12 min Ladder:
2 OHS 115/85
2 HSPU
4 OHS
4 HSPU…..
Strength:
Deadlift
Build to a heavy TnG 3
12 min Ladder:
2 OHS 115/85
2 HSPU
4 OHS
4 HSPU…..
Strength:
Deadlift
Build to a heavy TnG 3
June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk. Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk. Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk. Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…