Friday, 11/15/13
Strength/Skill: Beep Test
15 min cap:
30-20-10
Wall Balls
D/U’s
21-15-9
KB Swings 53/35
Hand Release Push Ups
12-10-8-6-4-2
T2B
Lunges with KB 53/35
Strength/Skill: Beep Test
15 min cap:
30-20-10
Wall Balls
D/U’s
21-15-9
KB Swings 53/35
Hand Release Push Ups
12-10-8-6-4-2
T2B
Lunges with KB 53/35
Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…
Friday hours are 5,6,7 and 9 am only. Saturday hours 8 and 9 am. Closed Easter Sunday. Every 1:30 x 6 min: @ 50-60% 1 Halting Power Snatch (2s at knee) 1 Power Snatch … Directly into 6 min EMOM 1 Power Snatch @ 70-80% (12 min ) 5 RFT 10 DB Power…
Christmas party December 17. Sign up at front desk. STRENGTH: POWER CLEANS 7X1 @ 80-85% 20 MINUTE AMRAP 20 KETTLE BELL SWINGS 53/35 15 REVERSE LUNGES 53/35 10 RING DIPS 200 M ROW
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats
Happy Bithday Jessie D. Strength/Skill – Bench Press work up to 3 rep. max. 21-15-9 Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite
For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…