Wednesday, 10-31-18
EMOM x 10
2 Push Press + 2 Push Jerk + 1 Split Jerk
For time:
5 RDs –
10 Pistols 2:1
15 Box Jumps 24/20…
…right into…
5RDs –
8 DB Box Step Overs 50/35
12/10 Cal Row
*22 min Cap*
EMOM x 10
2 Push Press + 2 Push Jerk + 1 Split Jerk
For time:
5 RDs –
10 Pistols 2:1
15 Box Jumps 24/20…
…right into…
5RDs –
8 DB Box Step Overs 50/35
12/10 Cal Row
*22 min Cap*
Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk, please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…
Stretch class with Doug tomorrow @8am. 5 min EMOM 3 Muscle Snatch (build in weight and use a primer for next EMOM) rest 2 min E2MOM for 10 min 5 “touch and go” Squat Snatches build to a heavyish 5 5 RFT 10 Power Snatch 95/65 8 Burpee Box Jump Overs 24″/20″ 6 S.D.H.P…
Strength/Skill -8 min EMOM: 8 Lunges 115/85 In front of a clock set for 12 minutes: 4 minutes of hang power snatches, 95/65 lb. 4 minutes of squats 4 minutes of russian swings 70/53 Score is TOTAL number reps
There will be a Memorial Day “Paleo” BBQ on Monday, May 28th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count. Please go to our facebook page and if you can sign up for ‘The Murph” Memorial Day WOD. It is for another…
No 5AM class Friday. 15 min EMOM Min 1- 15 Hanging knee raises Min 2- :45 Caterpillar Plank Min 3- 12 V-Ups For time: 5 Rope Climbs 3:1 ..then.. 21-15-9 HSPU 2:1 (Female RX = 15-12-9) OHS 155/105 …then.. 5 Rope Climbs *21 min Cap*
Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…