Thursday, 12-28-17

Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5 3RFT 1 min each: Row for calories KB swings 53/35 Box Jumps 24/20 Thrusters 75/45 Sit ups Rest 1 minute

3 R.F.T. “Honey Badger” – Crossfit Kryptonites Official WOD 5 Muscle-ups 10 Pistols 15 Deadlifts 275/185 20 Burpees 25 KB Swings 53/35

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. Money is due for Tribal games. Regional wod: With running clock: 0:00-12:00 Randy 75 Snatch 75/55 12:00-30:00 21-15-9-6-3 HSPU C2B Burpee

Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk

Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders

This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. We haven’t been able to determine the original source of the workout, but the oldest mention we’ve found is from the CrossFit forum in a 2011 post, where…