Thursday, 9-13-18
30 Min EMOM
1- 12 SDHP 95/65
2- 12 Push Press 95/65
3- 15 Sit Up
4-12 Med Ball Cleans 20/14
5- 12 Hollow Rocks
30 Min EMOM
1- 12 SDHP 95/65
2- 12 Push Press 95/65
3- 15 Sit Up
4-12 Med Ball Cleans 20/14
5- 12 Hollow Rocks
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
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. Teams of 3, AMRAP 25: 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50…