Friday, 5-30-14
Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top
4 R.F.T.
5 Inverted Burpee’s
10 T.G.U.’s
20 Pistols (2:1)
40 D/U’s
Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top
4 R.F.T.
5 Inverted Burpee’s
10 T.G.U.’s
20 Pistols (2:1)
40 D/U’s
Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps