Thursday, 8-30-18
Warm up
3Rds
15 Reverse Hypers
10 BB Good Morings
10 BB Deadlifts
10 Squats
15 min to complete
7×5 Deadlift
not a max set of 5
5 RFT
20 Deadlift 115/85
15 OHS 115/85
10 Thruster 115/85
*18 min Cap*
Warm up
3Rds
15 Reverse Hypers
10 BB Good Morings
10 BB Deadlifts
10 Squats
15 min to complete
7×5 Deadlift
not a max set of 5
5 RFT
20 Deadlift 115/85
15 OHS 115/85
10 Thruster 115/85
*18 min Cap*
Reminder: No 5AM classes this week. Tonight we will be judging the Open WOD from 6pm on. Bring your family and friends and wine to cheer them on. 18.1 20 min Amrap 8 T2B 10 DB Hang Clean and Jerks 30/35 14/12 Cal Row Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell…
Strength/Skill – 10 min E.M.O.M. – Even minute 5 STRICT H.S.P.U.”S. Odd Minute – 8 S.D.H.P. 95/65 7 R.F.T. 7 Deadlifts 7 HR Push Ups 7 T2B 7 Ring Dips 7 Jumping Squats 7 Pull-ups 7 Wall Balls Rx – 155/105, 20/14 Advanced – 135/95, 20/14 Beginner – 95/65, 16/10
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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm up: 6 min AMRAP 5 Wall Climbs 50 D/U’s “CrossFit…
Buckley’s this Saturday night at 7. Let me know if you can make it to dinner. Strength: 5 sets 30 sec on 30 sec off -Strict Handstand Pushups* 30 sec on 30 sec off- Strict T2B 4RFT 30 Wall Balls (20/14) 15 Hang Power Cleans (135/95)
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.
Strength/Skill – 5 min EMOM – 3 Squat Clean Thrusters 135/95 10 min AMRAP 2 OTB Burpees 4 Front Rack Lunges (115/85) each leg/ alternating 6 Pullups