Thursday, 12-15-16

10 min. E.M.O.M. – Even min. – 3 Push Press 115/85 Odd min. – 5 Deadlifts 115/85 2014 CrossFit Games WOD #6 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4…

50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14

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. Box Squats: 5X5 increasing weight Hero WOD Partner “Wittman” 7 rounds for time of: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps…

Strength – Back Squat 3×5 W.O.D 10 rounds for time: 1 Power Clean 155 / 105 lbs 3 Front Squats 155 / 105 lbs 1 Split Jerk 155 / 105 lbs 10 Push-ups

Strength / Skill – Push Jerks 4-4-3-3-2 20min AMRAP 1 – Rope Ascent 10 – Pull-ups 20 – Push-ups 30 – Double Unders

Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…