Partner WOD Saturday -“THE THREE HUNDRED”
Strength/Skill -Daedlifts
Tabata’s
Deadlift Lifts 225/135
Push-ups
Hang Power Cleans 95/65
There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
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 |…
12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top **Add 5-10lbs from last weeks weight** “Barbara” 5 RFT- 20 Pull-Up 30Push-Up 40 Sit-Up 50 Squats *26 min Cap*
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders
HAPPY BIRTHDAY COACH MATT!!!! Strength: 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch balance X 8 Overhead Squat 5 @ 50 (2-3 sec pause at bottom) 5 @ 70 5 @ 75 Front Squat 5 @ 50 (2-3 sec pause at bottom) 5 @ 65 5 @ 70 5+ @ 75 30-20-10…
Strength/Skill -Snatch Grip Push Press find your 1 RM 3RFT 7 Pull-up/T2B Clusters (That’s a new one) 14 D.B. Hang Split Clean (Alternating Legs) 21 S.D.H.P. 95/65 1 Pull-up 1 T2B = 1 Cluster D.B. Hang Split Clean – Demo