1 Mile Run
100 Burpees
1 Mile Run
We are closed today! Competition Today at CrossFit Impervious @ 121 Main Rd., Riverhead. Please wear your Kryptonite shirts. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish. 8AM at Center Moriches High School Track. 5K Remember your times. We will post them!
Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench…
REMINDER: NO CROSSFIT KIDS CLASSES NEXT WEEK BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
15 min EMOM Min 1 – 12 Hollow Rocks Min 2 – :50 Plank Min 3 – 14 Medball Twist 20/14 8 RFT 2 Rds of “Cindy” 50′ Weighted Walking Lunges 35/20 * 24 min cap*
Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 –…
Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press