Strength:
12 min EMOM: 5 Deadlifts @75%
5 weighted strict Pull Ups
Back Squats:
5 @ 65%
3 @ 75%
1 @ 85%
Every 90 sec for 5 sets 5 reps at 75% of 1 RM
10 T2B
20 Alt Lunges
30 Box Jumps
40 Sit Ups
30 Box Jumps
20 Lunges
10 T2B
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.
W.O.D – 20 Min. A.M.R.A.P Run 300m 3 Hang Power Cleans 135/95 115/75 95/55 3 Front Squats 135/95 115/75 95/55 3 Push Jerks 135/95 115/75 95/55 The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. I miss those days of ordering a grease filled box…
“Nasty Girls” 3 R.F.T. 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95
We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD. Come, watch, cheer and have a beer……:) Please start bringing a change of…
Strength/Skill – C&J 1 RM 3 R.F.T. 10 – C&J 115/75 10 – Jumping Dumbell Lunges (10L) (10R) 10 Chest to Bar Pull-ups Click here to register/donate to 31 Heroes Project
Let’s get these young athletes ready for the next level. We are starting a 6 week Crossfit weightlifting program beginning in July. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration…