New to CrossFit? Coach Rob is hosting a free class for any beginners who wants to give it a try. Class starts at noon!
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EMOM 15:
Minute 1: 15 Russian Kettlebell Swings 32/24, 24/16
Minute 2: 18/15 Cal Row
Minute 3: 10 GHD Situps, Fx: 20 Abmat Situps
“Lighter Regional Wod Event 2”
21-15-9 reps for time of:
Dumbbell snatches 50/35 Fx: 35/20 (CFR745/30, Fx: 30/20)
Ring dips
11:00 Cap
*KB can be subbed.
Front Squat Jerk Complex
Find heaviest complex of:
2 Front Squats + 1 Split Jerk
*From the rack
20:00 Cap
AMRAP 15:
10 Hang Power Clean and Jerks 115/80, Fx: 95/65
200m run
30 Double Unders
Hollow Position Work:
(http://www.crossfitgymnastics.com/hollow-variations/)
Technique Breakdown
then: 2 x :30 of each movement
*Tuck Hollow Hold, Single Leg Extensions, Extending Both Legs
*Lowering Straight Legs, Extending the Arms
*Hollow Rock
*Tuck Crunch & V-Ups
Partner WOD:
For Total time:
3 Rounds each
Person 1: 300 meter row
Person 2: Front Rack KB Hold 24/16, Fx: 16/12
Then:
3 Rounds each
Person 1: 10 Handstand Push ups, Fx: Hand release Push ups
Partner 2: Handstand Hold Fx: Plank
3 Rounds each:
Partner 1: 10 Toes to Bar Fx: Hanging Knee Raises
Partner 2: Deadlift Hold 225/155, 185/125
*Reps count only while Hold is performed
Hang Power Snatch:
Find a Heavy Double
18:00 Cap
Death By:
Thruster 95/65 Fx:75/55 + Burpee
starting at 1 rep each movement. Increase rep for every minute performed
*Score is last Successful round plus reps from failed round
Arlington Pain and Rehab will be here today from 5pm-6:30pm treating our athletes!
Free Class at 6:30p, for anyone new to CrossFit!
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Deadlift:
Find a moderate triple
NY: 5 x 5 (A)
*20: Cap
3 Rounds For time:
20 Box Jump Overs 24/20
20 Front Rack Kettlebell Lunge 32/24 FX:24/16
20 abmat Sit ups
Strength for the Week
Monday: Murph
Tuesday: Deadlift
Wednesday: Hang Power Snatch
Thursday: Partner WOD
Friday: Front Squat Jerk Complex
Saturday: “Lighter Regional WOD Event 2”
Sunday: Push Press
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Modified Schedule today: 9Am, 10Am, and 5:30pm WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
No Yoga, Skills Class or Open Gym Today but they both will be back next week!
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Athletes, with the Memorial Day weekend coming up, please note the schedule changes for this Saturday, Sunday and Monday.
Monday: Murph at 9am, 10am and 5:30pm
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EMOM 10:
Hang Snatch + Power Snatch + OHS @75%
3 Rounds
200m Run
21 Sit Ups
200m Run
15 Lunges
200m Run
9 Burpees
Free Class starts at noon with Coach Rob for any beginners looking to try out CrossFit
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Athletes, with the Memorial Day weekend coming up, please note the schedule changes for this Saturday, Sunday and Monday.
Saturday: Normal schedule with classes capped at 17 athletes. Be sure to reserve!
Sunday: No Yoga, no skills class, no open gym. 11:15am and 5:30pm WODs
Monday: Murph at 9am, 10am and 5:30pm
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Front Squat
Establish a 5RM
NY: 5 x 5 (A)
AMRAP 10:
7 Chest to Bar Pull Ups, Fx: Pull Ups
7 Overhead Squats 135/95, Fx:95/65
14 Box Jumps 24/20