Friday, 1-7-20

Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up

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 |…

Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…

Skill/Strength Box step-ups with loaded barbell @ 25%, 50%, or 75% of bodyweight 5-5-5-3-3 each leg WOD Football Gone Bad 3- 5 minute periods 1. DB Thrusters 45 lbs (sub in barbell with 95/65) 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this…

Strength/Skill – Back Squat 3-3-3-3-3 20 min AMRAP “Nate” 2 Muscle ups 4 HSPU’s 8 KB Swings 2.0/1.5 In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Posted by Scott DeTore Crossfit Kryptonite

Strength/Skill – Deadlift 5 X 2 5 Rounds 5 Power Snatch 135/95 10 KB Swings 53/35 15 Box Jumps 24/20 100m Sprint Rest 1:1