Thursday, 3-19-20
Check your inboxes for todays WOD!
Check your inboxes for todays WOD!
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
Strength 3×10 Deadlift Must be unbroken WOD 18 min AMRAP 500m Row (400m Run if you want) 21 KBS 53/35 12 Pull-up
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: Every 90sec X 6 sets 5 Pull ups 10…
Shoulder Press – 5-5-3-2-1 W.O.D. – 3 R.F.T. 10 Back Squat – 40% One Rep Max 10 Burpees over the Bar 300 Meter Run Stress… Pressure… Nerves. Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the…
5AM class today! Open WOD 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 M/U’s Strength: 5 X 3 Box Squats Between 83-93% of 1RM
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…