Friday 7-29-16
WOD:
Partner Holleyman
40 Rounds for Time:
5 Wall Balls 20/14
3 Handstand Push ups
1 Power Clean 225/155
WOD:
Partner Holleyman
40 Rounds for Time:
5 Wall Balls 20/14
3 Handstand Push ups
1 Power Clean 225/155
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Deadlift 20 min to build to a heavy single 7 minutes AMRAP 1 Deadlift 315/215 10 Double Unders 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders…
Strength/Skill – BTN Push Press 3RM 3 Rounds 10 Deadlifts – 95/135 10 Front Squats – 95/135 10 Hang Power Cleans – 95/135 10 Push-Jerks – 95/135
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
Come Watch The Halloween Throwdown Saturday at CrossFit South Shore in Bohemia. Starts at 9AM. We have Cassandra, Fred, Don, Nick and Sarah competing. All proceeds go towards Last Chance Animal Rescue. Don’t forget the Open tonight at 5:30!!! OPEN WEEK 20.4 For time: 30 box jumps 15 clean and jerks, 65 |…
Strength/Skill – Weighted Dips 15 min AMRAP 2 – Rope Ascents 18 – WB Shots 20/14 40m – Bear Crawl (From cone to cone 4x’s)
Strength/Skill – Back Squats Work up to 3RM WOD 5 Rounds for Time of: 10 Back Squats @ 50% of BW 50 Double Unders 10 Walk in/Walk out Push-ups Rest 90 seconds between rounds.