Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM.
Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!!
For Time:
1000m Row
25 Box Jumps (30″ / 24″)
25 Thrusters (125# / 85#)
25 Burpee Chest to Bar Pull-ups
25 Power Cleans (170# / 120#)
25 HSPUs
25 KB Swings (2 pood / 1.5 pood)
25 Toes to Bar
25 Deadlifts (170# / 120#)
25 Push Jerks (110# / 75#)
25 Med Ball Cleans 20/14
1000m Row
Strength- Power Clean 70% x 3 x 5 Push Jerk 60% (of split jerk) x 3 x 5 WOD- In 9 minutes, the athlete will complete as many reps as possible beginning with: 225/155 lbs Deadlifts, 12 reps Bar Facing Burpees, 12 reps 225/155 lbs Deadlifts, 10 reps Bar Facing Burpees, 10 reps 225/155 lbs…
Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115
Goodale farms here today at 5pm. July 4th hours: 8 and 9 am 15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…
Lets get Dirty!! Filthy 50: 50 Box jump(24/20) 50 Jumping pull-ups 50 Kettlebell swings (55/35) 50 Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders
5 RFT 10 Deadlifts 185/135 10 Alternating Reverse Lunges 185/135 50 D/Us
Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!