Tuesday, 4-9-19

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Pistols Run 800m Then 10 rounds of the couplet: 10 H.S.P.U.’S 10 Pistols Then… Run 800m

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: Tabata Sit Ups and Sprints Strength: 5 x 1…

Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…

Strength:  Back Squats 3×10 @ 50, 60, 70% 1RM “Jennifer” 26 Min AMRAP 10 Pull Up 15 KBS 70/53 20 Box Jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service….

  9min EMOM – Push Press iMn 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 85-90% For time: 50 D/U 15 Deadlifts 155/105 50 D/U 15 Hang Power Clean 155/105 50 D/U 15 Push Jerks 155/105 50 D/U *10 min Cap*

Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…