Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups
Using a kettlebell or dumbbell
15 Turkish get-ups, right arm 53/35
20 swings
15 Snatches left arm
20 swings
15 Snatches right arm
20 swings
15 Turkish get-ups, left arm
Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…
Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24/20)
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. Strength: EMOM X 5 5 Strict presses @ 77.5% of 1 RM 5 RFT 6 Deadlifts (315/225) 6 Ring Push Ups 5 Power Cleans (225/135)…
Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single
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
THE GRINCH 25 Jumping squats 25 Burpees over BB 10 Deadlifts (315/225) 25 Jumping Squats 25 Burpess 10 Deadlifts 25 Jumping squats 25 Burpees 10 Deadlifts