Friday, 2-8-13
There will be no classes Saturday!
Be safe!!!
Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip)
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
There will be no classes Saturday!
Be safe!!!
Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip)
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
Please bring a sweat towel!! With a partner complete for time: 1200m row 100 Burpees 300Â Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row
Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!
7 rounds for time: 15 Calorie Row 12 CTB Pullups 9 DB Thrusters 50/35
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…
Monday and Wednesday classes start this week! Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups/ 205-145 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups….
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*