Thursday, 11-2-17
For Time-
1000m Row
Back Squat-
6 @ 50%
6 @ 60%
6 @ 70%
4 @ 75%
4 @ 80%
4 @ 82.5%
For time:
30 Strict HSPU
*Scales are: 50 HSPU, 70 HSPU off a box*
Similar Posts
Wednesday 8-12-15
Byadmin
EMOM- 10 Snatch 95/65 10 sit up 9 Snatch 105/75, 9 sit up 8 Snatch 115/80, 8 sit up 7 Snatch 125/85, 7 sit up 6 Snatch 135/95, 6 sit up 5 Snatch 145/ 105, 5 sit up 4 Snatch 155/115, 4 sit up 3 Snatch 165/120, 3 sit up 2 Snatch 175/125, 2 sit…
Friday, 5-20-16
Byadmin
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. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
Saturday, 10-12-18
Byadmin
4 RFT 50 Air Squats 25/20 Cal Row 8 Bar M/U (16 C2B Pull Up) 4 Tire Flips *25 min Cap* Tires are dirty, so don’t wear your Sunday best.
Wednesday, 5-22-13
Byadmin
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
Thursday, 12-4-14
Byadmin
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Tuesday, 8-27-13
Byadmin
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!!