Wednesday, 2-11-15
NO 8AM Class Saturday!
6 Rds
1 min Row / 1 min rest
Score is total Calories
16 Min EMOM
min 1- 40 D/U’s
min 2- Max T2B
min 3- 10 lunges 35/25
min 4- Max set of Wall Balls 20/14
Back Squats 5X2 @ 85%
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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 at the front desk. Money for Tribal Games is due. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
Wednesday, 3-26-14
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Strength/Skill – Snatch Grip Deadlift – 5 x 2 70,70,75,75,80% Concentating on Flat/Extended Back and Knees back. 12-9-5 Wall Climbs Hang Power Clean – 93/135
Thursday, 10-22-15
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Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Saturday, 2-25-17
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Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes
Monday, 9-19-16
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Warm Up: 15-9-3 Thrusters Burpees Strength: Back Squat 3X10…you choose the weight 1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb
Thursday, 8-23-12
Byadmin
Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.