Wednesday, 12/22/2010

Tabata Abs Hollow Rocks Sit Ups Med Ball Twists 100 Double Unders 25 Burpee Box Jump Overs 24/20 5 Rope Climbs 100 Double Unders 5 Rope Climbs 25 Burpee Box Jump Overs 100 Double Unders

8 and 9:30am  classes Monday. BBQ 1:30     20 min to work up to a 5 RM Strict Press 3 RM Push Press 1 RM Split Jerk Crossfit Games Open Workout 11.3 5 min AMRAP Squat Clean 165/110 Jerk 165/110 *Each movement counts as 1 rep* Work Skills after wod

20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s

Reminder: No 5AM classes this week. Tonight we will be judging the Open WOD from 6pm on. Bring your family and friends and wine to cheer them on.   18.1 20 min Amrap 8 T2B 10 DB Hang Clean and Jerks 30/35 14/12 Cal Row   Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell…

Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…

Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share.  You can work out at gym next door. Just let them know you are dropping  in from Kryptonite. You will have to fill out a waiver over there. Thank you     EMOM for 5min 1 Snatch Grip Deadlift +…