Friday 11-20-15
WOD-
6 RFT:
8 Burpee Broad Jump
16 Overhead Walking Lunge with Medball 20/14
24 Weighted Sit Up 45/30
Strength –
3″(35# plate) Deficit Deadlift
6×4
WOD-
6 RFT:
8 Burpee Broad Jump
16 Overhead Walking Lunge with Medball 20/14
24 Weighted Sit Up 45/30
Strength –
3″(35# plate) Deficit Deadlift
6×4
Let’s get these young athletes ready for the next level. We are starting a 6 week Crossfit weightlifting program beginning in July. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration…
Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25
1 Mile Run 100 Burpees 1 Mile Run
Strength/ Skill – OHS 3×1 12 Minute AMRAP: 1 Round of Cindy/1 Deadlift (75 % 1 rep max) 1 Round of Cindy/2 DL 1 Round of Cindy/3 DL …. Cindy= 5 pull-ups, 10 push-ups,15 squats
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S 15 minutes to practice or test a Tall Snatch. DEMO VIDEO 1 minute AMRAP of Jerks @ 185/120# -then (no break)-…
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy