Saturday, 12-28-19
32 Min EMOM
Min1- 6 Power Cleans 155/105
Min 2- 10 Back Squats
Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″
Min 4- 20 D/u’s + 5 Pull Ups
32 Min EMOM
Min1- 6 Power Cleans 155/105
Min 2- 10 Back Squats
Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″
Min 4- 20 D/u’s + 5 Pull Ups
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…
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#)…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…
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#)…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…
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#)…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees