Thursday, 7-31-14
Strength/Skill – Close Grip Bench Press 5 x 3
5 R.F.T.
7 Deadlifts 275/185
30 Squats
7 Strict H.S.P.U.’s
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Thursday, 9-6-18
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Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Monday, 8-27-12
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2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…
Tuesday, 6-21-16
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Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch 4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1
Monday, 9-24-12
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Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat
Monday, 10-3-11
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CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! Watch the whole video before you start feeling bad!!!! Strength/Skill –…
Saturday, 10-3-15
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Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…