Thursday, 11-17-11
Strength/Skill – Hang Squat Snatch
5 R.F.T.
5 Hang Squat Snatch 95/65
10 Burpee Box Jumps 24/20
15 Toes Through Rings
CrossFit Kryptonite
Strength/Skill – Hang Squat Snatch
5 R.F.T.
5 Hang Squat Snatch 95/65
10 Burpee Box Jumps 24/20
15 Toes Through Rings
CrossFit Kryptonite
12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*
Spring is 3 weeks away…hooray!!!! Skill/Strength – Squat Clean Thrusters W.O.D. – 5 RFT 15 Squat Clean Thrusters 95/65 10 C2B Pull-ups/20 C2B Jumpimg Pull-ups 10 Ring Push-ups (Games Style)
Strength/Skill – Push Press Row 1000 Meters 100 Kettlebell Swings – 35/55 30 Push-Press – 88/115 800 Meter Run Congratulations to all who competed in the open. We hope you had fun and next year comes really fast. We all know we hit some weaknesses in our weekly WODS. Try to improve upon them for…
Strength: Weighted Push Ups 5 X 5 5 Thrusters 205/155 20 Strict Pull ups 10 thrusters 165/115 15 Strict Pull ups 15 Thrusters 135/95 10 Strict Pull ups 20 Thrusters 95/65 5 Strict Pull ups
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*
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!! Congratulations to Debbie for coming in first place…