Monday, 1-27-14

Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)

For time- 3rounds: 50 D/U 20 Power Snatch 95/65 then… 2 rounds: 20 Deadlifts 155/105 20 Calorie row 15 Back Squat 155/105 15 shoulder to OH 155/105

Cotton tees, available in pink for women gray and black for men. only $15! Great for any Crossfit workout. Skill – Overhead squat and deadlift review WOD “Fetal Position” 21-15-9 Overhead Squat 135/95 95/65 55/35 Deadlift 225/155 185/135 125/85

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. Strength 5 Min EMOM 2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk WOD- Crazy 8’s 8 Min AMRAP x 2…

Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35

2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…