Saturday, 2-23-12

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 |…

9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!!   STRENGTH: BENCH PRESS 5X3   15 MINUTE ASCENDING LADDER 1  POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…

Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35

With a partner: 30 min AMRAP Wall Ball 20/14 10 RDs 4 Rope Climb 3:1 20/15 AAB Cal *One partner is working on the Wall Balls, while other partner is completing the 10 RDs. Partners can switch whenever. When all 10 Rds are complete the other partner can rest while their partner does wall balls.*…

Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…

Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…