Thursday, 3-28-13
Reminder: no PM classes tomorrow.
Strength/Skill – BHN Push Press 5×3
3 R.F.T.
6 – TGU”S 53/35
12 – Power Cleans 115/85
18 – Weighted 53/35 Step-ups 20/18
Reminder: no PM classes tomorrow.
Strength/Skill – BHN Push Press 5×3
3 R.F.T.
6 – TGU”S 53/35
12 – Power Cleans 115/85
18 – Weighted 53/35 Step-ups 20/18
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill -Clean & Jerk Work up to 1 RM 12 min A.M.R.A.P. 5 Clean & Jerks 70-75% of 1RM 20 D/U”s
Strength – Power Snatch 5×5 W.O.D. – 4 R.F.T. 20 Burpees 15 Ball Slams 400m run….past Powerhouse!!!! So why no sugar substitutes? Take for instance the dilemma of the diet soda. Most diet sodas are calorie and carb free, caffinated, sweet and totally delicious (this can be debated). At first glance, this sounds Zone perfect…
Strength/Skill – Snatch WOD 21-15-9 Squat Snatch (95/65) Chin up
Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk, please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…
0:00 – 12:00 Ladder AMRAP 2 OHS 115/85 1 BMU 4 OHS 2 BMU 6 OHS 3 BMU….(8/4, 10/5, 12/6..) 12:00 – 17:00 Rest 17:00 – 27:00 AMRAP 2 Hang Power Clean 115/85 2 Thruster 115/85 4 Bar Facing Burpee
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing