Tuesday, 9-25-12
Tuesdays & Thursdays we will be adding a 7PM class.
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg
28 Shoulder Touches
Tuesdays & Thursdays we will be adding a 7PM class.
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg
28 Shoulder Touches
NO 8AM CLASS 100 Wall Balls……but….. On the even minute 5 – Burpees On The odd minute 5 – Box Jumps
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
Christmas Party is Dec 16th. please sign up at the front desk. With a continuously running clock: For time: 21 Deadlifts 225/155 200′ Shuttle run(50′ out & back, x2) 15 Deadlifts 200′ Shuttle run 9 Deadlifts 200′ Shuttle run Rest 5 minutes & repeat, but: Change Deadlift to Thruster 95/65 Rest 5 minutes & repeat,…
AMRAPS 0:00 – 5:00 10 DB Front Sq. 50/35 10 DB Deadlift 50/35 5:00 – 7:00 rest 7:00 – 12:00 10 Jumping Sq. 10 HR Push Up 12:00 – 14:00 rest 14:00 – 24:00 20 T2B 50′ Bear Crawl 10 DB Floor Press 50/35
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. Teams of 3, AMRAP 25: 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50…
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80% 21-15-9 One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms) Power Cleans 135/95