Saturday, 12-28-13
Ten rounds for time of:
12 Burpees
12 Pull-ups
Ten rounds for time of:
12 Burpees
12 Pull-ups
Strength: 5X3 Weighted Push Ups Teams of 3: AMRAP 30: 75 Calorie Row/ 1 Person holds a Plank 50 Push Presses (95/65#)/ 1 person holds bottom of Squat 75 Calorie Row 50 Push Presses (135/95#) 75 Calorie Row 50 Push Presses (155/105#) 75 Calorie Row Max Push Presses (185/135#) Only 1 person is resting
Box Squats 5X5 increasing weight Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Double Kettlebell Swings/Kettlebell Thrusters OPT. 1 – 15-12-9 if using 53/35…
As of next week changes in summer hour will be: No 5AM class on Fridays and no 10am class on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 60-70% of 1 RM 3RFT- 12 Right Arm DB Hang Power Cleans 50/35 50′ Right Arm OH Walking Lunge 50/35 10 Burpee…
Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…
Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow rocks warm into thruster 30 min EMOM Min 1 12 alt DB snatches 53/35 Min 2 6 thrusters 155/105 Min 3 15 V-ups Min 4…