Friday, 2-1-13

Strength/Skill – Front Squat 75×5, 80×4, 85×3, 90×3 AMRAP – 5 Minutes: 5 Power Clean and Jerk (155/105) 5 Bar Holding Burpees Rest 5 Minutes AMRAP – 5 Minutes: 7 KB Swings (72/53) 5 Box Jump Overs (24/20)

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm up: 6 min AMRAP 5 Wall Climbs 50 D/U’s “CrossFit…

For Time 20 Sit-ups 20 Box jump 20 Push-ups 20 Squat Clean 20 Double-unders 20 Thrusters 20 Pull-ups 20 Overhead squats 20 Kettlebell swings 20 Push press 20 Dips 20 Burpees 20 Back squat 20 Ab-Mat Sit-Ups 20 Walking lunge steps 20 Deadlift 20 Toes to Bar 20 Front squat 1 barbell per athlete Rx…

Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. “Filthy 50″ For time: 50 Box jumps 24/20” 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50…

Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80

Strength/Skill: 4×5 Box Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of: Deadlift 185/135 3 prisoner getups between each round