Tuesday, 12-20-16

WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…

Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!

Strength: Deadlifts 5X5 All 5 sets should be at your 5RM   Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team

We are closed today! Competition Today at CrossFit Impervious​ @ 121 Main Rd., Riverhead. Please wear your Kryptonite shirts. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish. 8AM at Center Moriches High School Track. 5K Remember your times. We will post them!

5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups

Warm up: 2RD at easy pace 200m run 5 Burpee 20 Min to Complete: 4 x 10 RDL (each leg) 4 x 8 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 BB Up Right Rows 4×8 DB Bench Press 21-15-9 Hang Power Clean 95/65 HR Push Up…