Wednesday, November 17th 2010

Byadmin

Complete as many rounds as possible in 20 minutes of:

5 Thrusters, 95#/65#

7 Hang power cleans, 95#/65#

10 Sumo deadlift high pulls, 95#/65#

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Tuesday, 12-20-11

Byadmin

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill -Clean & Jerk Work up to 1 RM 12 min A.M.R.A.P. 5 Clean & Jerks 70-75% of 1RM 20 D/U”s

Tuesday 9-15-15

Byadmin

Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…

Monday, 11-11-19

Byadmin

Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 45-65% Sets 4-6: 70-85% Sets 7-10: 87.5%+ 15 min 1 Push Up 2 Plank Shoulder Taps 1 Wall Climb- tight form 2 Handstand Shoulder Taps 2 Push Ups 4 Plank Shoulder Taps 1 Wall Climb 4 Handstand Shoulder Taps….

Thursday, 5/12/11

Byadmin

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!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…