Warm up:
2 RD at easy pace
20 D/U
5 BB Deadlifts
5 BB Front Squats
With a partner-
100 D/U 2:1
50 Pull Up
150 D/U
50 T2B
200 D/U
25 Sq. Clean 135/95
100/75 Cal Row
25 Deadlifts 225/155
75/55 Cal Row
50 Burpee
50/35 Cal Row
100 Box Jump Overs 24″/20″
Congrats to Bobby S. & Suze S. on winning the Paleo Challange!!! Strength/Skill – Box Squats 2×5 (80%) 2×3 (85%) 2X1 (95%) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand…
Click here for Efficiency tips for toes to bar Click here for Efficiency tips for box jumps Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar
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: 6 min AMRAP 5 Wall Climbs 50 D/U’s “CrossFit…
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
For time: 50 KB SDHP 53/35 20m Burpee Broad Jump 40 KB Swings 53/35 20m Burpee Broad Jump 30 Goblet Squats 53/35 20m Burpee Broad Jump 20 KB Power Snatches 53/35 Alternating L&R 20m Burpee Broad Jump 10 KB Pistols 53/35 Alternating L&R Weighted Pull Ups 5X3
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min