Friday, 1-26-18
Strength: Every :20 for 5 min
2 Power Snatch @50% of 1 RM Power Snatch
5 RFT
15 Burpee Over Bar
10 Deadlifts 315/225
3 Rope climb
*20 min CAP*
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Tuesday, 12-19-17
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Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
Friday, 1-18-19
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10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*
Thursday, 5/12/11
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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!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…
Saturday, 2-21-15
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30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25
Monday, 2-13-12
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Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders
Wednesday, 2-13-19
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Tony’s Sushi Saturday night for cocktails @6pm. E2MOM for 12 min 5 Hang Power Clean + 3 Front Squats + 2 Push Jerk Build to heavy UNBROKEN complex Open cap test 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans…