Wednesday, 11-7-18
30 min running clock
10 min to establish heavy Sq. Snatch
10 min to establish heavy Sq. Clean
10 min to establish heavy Deadlift
* once heaviest weight is reach for a movement, the next movement starts at that last weight*
30 min running clock
10 min to establish heavy Sq. Snatch
10 min to establish heavy Sq. Clean
10 min to establish heavy Deadlift
* once heaviest weight is reach for a movement, the next movement starts at that last weight*
Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups
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…
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! TEMPO SNATCH GRIP DEADLIFT 7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON FLOOR. 4×3 90-95% of 1rm…
For Reps: 5 Min AMRAP 4 HSPU 8 KBS 53/35 12 GHD/ Weighted S/U 40/25…weight stays attached to collar bone. *Rest 2 Min* 5 Min AMRAP 4 KBS 8 GHD/Weighted S/U 12 HSPU *Rest 2 Min* 5Min AMRAP 4 GHD/Weighted S/U 8 HSPU 12 KBS *EACH AMRAP SCORED SEPARATE* SKILL WORK AFTER D/U, Pistols