Friday, 3/11/2011
Strength – Deadlift 5-5-5-5-5
W.O.D. – 2 rounds for time:
100 Air Squats
20 Push Jerks (135/95 125/85 115/75)
For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Strength – Deadlift 5-5-5-5-5
W.O.D. – 2 rounds for time:
100 Air Squats
20 Push Jerks (135/95 125/85 115/75)
For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Srtength/Skill – Split Jerk 3-3-3-3-3 W.O.D. – 20 min A.M.R.A.P. 5 Burpee Pull-ups 8 Knees to Elbows 80′ Bear Walk (40 Fwd./40 Bkwd.)
Today’s WOD (Compliments of CrossFit Fusion), where we had a great work out and a great time yesterday. We met the owner, Patty, her husband, Steve and their members. If you are ever in the Hauppauge Area stop in. www.crossfitfusionli.com 8 R.F.T. 2 – Power Snatches 135/95 4 – Push Jerks 135/95 6 – C2B…
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
Master’s Qualifier 2017 For time: 100 dumbbell snatches, 50 lb. 80-calorie row 60 burpees 40 muscle-ups Time cap: 20 minutes
9AM class only today! Partner Wod 35 min EMOM Min 1 Wall Climbs Min 2 Front Rack Lunges 95/65 Min 3 T2B Min 4 Burpee Pull Ups Min 5 Squat Clean Thrusters 95/65 1 person works for 30 sec while the other partner rests, then switch. Score = Total Reps
Strength- Deadlifts 3-3-3-2-2-1 WOD 4 Rounds for time Row 400M 15 HSPU Rope climb- 2 ascents Rope Climb Techniques