Monday, 8-8-16
Partner Beach WOD Sat. 8-20!!!!
Strength:
Clean and Jerk
60% x 3 +1
65% x 3 +1
70% x 2 +1
75% x 2 +1
80% x 2 +1 X 3
21-15-9-15-21 reps for time of:
Deadlifts 185/155
Burpees
Partner Beach WOD Sat. 8-20!!!!
Strength:
Clean and Jerk
60% x 3 +1
65% x 3 +1
70% x 2 +1
75% x 2 +1
80% x 2 +1 X 3
21-15-9-15-21 reps for time of:
Deadlifts 185/155
Burpees
We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 10 min AMRAP 1000m Run 30 Air Squats… ..in remaining time AMRAP 3 Power Snatch 135/95 3 OHS 135/95 rest 5 min 10 Min AMRAP 1500m Row 30 air squats… ..in remaining time AMRAP 5 hang power clean 135/95 5 front…
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Capacity Test 20 min AMRAP 50 WB 20/14 50 D/U’s 40 Box Jumps 24/20 40T2B 30 C2B Pull Ups 30 Bar facing Burpees 20 Cleans 145/100 20 jerks 145/100 10…
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round
Partner Row 2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!! Switch when your grip gives out. 15 Min EMOM Min1- 5 Deadlifts 225/185 Min2- 10-15 Supine Ring Rows Min3- 10-15 Burpee Box Jumps
Check your Email for Today’s WOD.
No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET