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.
5RFT
10 HSPU
20 OH Walking lunges 45/25
30 Weighted Sit Ups 45/25
20 min cap
rest 3min
tribal games wod
10 Min Amrap
50 Cal row
40 Wall Balls
30 Burpee to 6″ target
10 MU
Tony’s Sushi Saturday night for cocktails @6pm. 25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*
Friends and Family Partner WOD 3 R.F.T. Row 1000m 50 Walking Lunges 50 Push Presses 95/65 Kryptoniters, 55/35 Family and Friends
Strength: 5X5 Bench press For time: 100 d/u 21-15-9: Wallballs (20/14) Chest to Bar Pullups 100 d/u
WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)
8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
“End of the world workout”!!!!!! Arma-gett’n my last workout in before the big one tonight!!! 3 Rounds for time 13 – Push-ups 13 – Sit – ups 13 – Box Jumps 20″ 13 – K.B. Swings 53/35 13 – 45lb Push Press 13 – Walking Lunge (Each Leg) 13 – Mountain Climbers 13 – K.2.E….