You have 20 Minutes to Establish a 7 rep max Back Squat
AMRAP 7 Minutes
10 Dumbbell Shoulder to Overhead – 45/35
200 ft Farmer’s Carry – 45/35
*Score is total Shoulder to Overhead Reps, so make sure you don’t end up outside when the clock ends!*
Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. “Nancy” 5 R.F.T 400m run 15 O.H….
WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…
No Classes Saturday. We will be doing the Stan Wong 5K in E. Moriches. 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh….
5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps
Let’s get these young athletes ready for the next level. We are starting a 6 week Crossfit weightlifting program beginning in July. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration…