Tuesday, 7-24-12

We will be starting burpees for lateness again!!! We had great results with the Paleo Challenge this month. Our 2 top winners are Dawn Dematteo & Paul Morin!!! Strength/Skill – Atlas Stones 10-9-8-7-6-5-4-3-2-1 Front Squat – 135/93 Handstand Push-ups

If you are subbing rope climbs please bring a towel for towel pulls Strength/Skill – Review rope climb and towel pulls Turn the volume down Two rounds for time of: Farmer’s walk 100m (use 2 x 53/35. kettlebells) Rope climb X 2 on a 15 foot rope (can you do this without legs?) Back Squat,…

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. sign up for BBQ. Money is due for Tribal games. Regional wod: With running clock: 0:00-12:00 Randy 75 Snatch 75/55 12:00-30:00 21-15-9-6-3 HSPU C2B Burpee

Strength/Skill – Deadlift 3×5 12 min AMRAP: 1 Kettlebell Clean 1 Goblet Squat 10 Mountain Climbers 2 KB Cleans 2 Goblet Squat 10 Mountain Climbers3, 3, 10…

Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats  

Strength: Deadlifts 3-3-3-2-2-2-1-1-1   For time: 10 Power Cleans (185/135) 30 Burpees 10 Power Cleans 30 Box Jumps (24/20) 10 Power Cleans 30 Burpee Box Jumps