Saturday, 3-20-15

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Tabata Sit Ups and Sprints Strength: 5 x 1…

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date!   12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….

Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70%   12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20

Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep 2011 Crossfit Open W.O.D. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg)…

Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*

Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15