Thursday, 12-13-12
Strength/Skill – Box Squat 5×5
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24/20″ box
95/65 pound barbell Overhead walking lunge, 12 steps
Strength/Skill – Box Squat 5×5
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24/20″ box
95/65 pound barbell Overhead walking lunge, 12 steps
NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. CHALLENGE CLASS IS STILL ON!!! 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. Strength: 5 x 1 snatch high…
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
5 min Max Meter Row 20 min Skill Work 18 min Ascending Ladder by 2’s 2 DB Floor Press 50/35 2 DB Walking Lunge 50/35 2 DB Power Clean 50/35 4 DB Floor Press 4 DB Walking Lunge 4 DB Power Clean 6 6…
NO 8AM Class Saturday! Snatch Work!!! Open Workout 13.1 17 min of 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Snatches 210/120 AMRAP After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u,…
HAPPY BIRTHDAY TO OUR MEMBER KRISTIN!!!!!!!!!!!!! Strength/Skill – Thruster “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 / 95 lbs) Scaling will be provided by Coach Click on your pic!! CrossFit Kryptonite