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Tuesday, 10-11-16
NO 5AM CLASS TODAY!!! Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: 5min EMOM 3 Strict Presses- same weight across 5min EMOM 3 Push Presses- same weight across 5min EMOM 3 Push Jerks- same weight across 21-15-9 OHS 135/95 C2B Pull Ups 400m…
Monday, 9-23-19
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs
FrIday, 3-29-13
REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME…
Thursday, 6/9/11
Skill – Pistols W.O.D. – 6 Sets 5 Front Squats (Heavy) Rest 10 Secs. 20 Pull-ups Rest 2 mins Increase weight of front squat each set….. …..Just in case… 3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
Saturday, 8-24-13
4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders
Friday, 4-19-19
Friday hours are 5,6,7 and 9 am only. Saturday hours 8 and 9 am. Closed Easter Sunday. Every 1:30 x 6 min: @ 50-60% 1 Halting Power Snatch (2s at knee) 1 Power Snatch … Directly into 6 min EMOM 1 Power Snatch @ 70-80% (12 min ) 5 RFT 10 DB Power…