Friday, 12-21-12
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!)
21-15-9 Reps for time:
DB/KB Goblet Squats (45/30)
L Arm DB/KB Push Press (45/30)
R Arm DB/KB Push Press (45/30)
KB Swings (53/35)
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!)
21-15-9 Reps for time:
DB/KB Goblet Squats (45/30)
L Arm DB/KB Push Press (45/30)
R Arm DB/KB Push Press (45/30)
KB Swings (53/35)
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.
No classes, Running the Riverhead Survival Race….come on down!!!!
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…