Wednesday, 11-30-11
Compliments of Matt P.
Strength/Skill – Weighted Pull-up 5-5-4-3-2
10 RFT
4 Strict pull-ups
4 H.S.P.U.
12 Sit-ups
12 Pistols
CLICK ON YOUR PIC, ENJOY!!!!!!!!!
Compliments of Matt P.
Strength/Skill – Weighted Pull-up 5-5-4-3-2
10 RFT
4 Strict pull-ups
4 H.S.P.U.
12 Sit-ups
12 Pistols
CLICK ON YOUR PIC, ENJOY!!!!!!!!!
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
Strength: Push Press 70%x5 75%x5 80%x3 85%x3 X2 5RFT Row 250m 20 Wall Balls 20/14 20 KBS 53/35
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds
Come Watch The Halloween Throwdown Saturday at CrossFit South Shore in Bohemia. Starts at 9AM. We have Cassandra, Fred, Don, Nick and Sarah competing. All proceeds go towards Last Chance Animal Rescue. Don’t forget the Open tonight at 5:30!!! OPEN WEEK 20.4 For time: 30 box jumps 15 clean and jerks, 65 |…
Please read a great article about member Kevin Pollacks amazing journey 15 Min AMRAP 35 Double Unders (70 single unders) 15 Toes to Bar 10 Back Rack Step – Ups 95/65 20/20 8 am Class Tuesday morning only. Closed Christmas Day No 5am class on Thursday. AM classes are 6 and 7 only. Regular PM…
Strength/Skill – 3 Position Power Snatch Above Knee, Below Knee, Floor – 65%, 70%, 75% On the minute for 16 minutes: Even minutes: 4 Back squats 185/135 Odd minutes: 1 Rope climb