Wednesday, November 10th 2010

7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…

Beach WOD today 8 am at Pikes beach in West Hampton. The gym is closed today. WOD TBA

Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…

Strength/Skill – Snatch High Pulls 10×2 8-7-6-5-4-3-2-1 Snatch (135/95#) In between each set of snatches, complete 5 wall balls (20/14#)

Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.     Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…

Strength/Skill – 10 min to practice or PR double unders AMRAP 4 4 Front Rack Lunges (per leg) 4 Over the Bar Burpees Rest 1 minute AMRAP 6 6 Goblet Squat 6 Power Cleans Rest 1 minute AMRAP 8 8 Pullups 8 Deadlifts 8 Pushups Rx – 135/105, 1.5/1 Advanced – 115/80, 1.5/1 Beginner –…