NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M.
Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5.
3 ROunds
Row 200m
10 CTB chin ups
10 clean and jerks 95/65#
10 CTB chin ups
10 clean and jerk 95/65#
70 DU
rest 3 mins b.t.r.
Bench Press – 5-5-3-3-1 For time: 3 RFT: 500m Row 5 Squat Clean Thrusters, 185/135 3 RFT: 10 Burpee Pull ups 5 Squat Clean Thrusters, 155/105 3 RFT: 20 Pistols (10/side) 5 Squat Clean Thrusters, 135/95 One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.
No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting…
For Time: 21-18-15-12-9 Box Jumps 24/20 KB Swings 1.5/1.0 K2E
Strength/Skill – Push/Split Jerk – 1 RM 7 rounds: 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups
Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk, please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20