Home - CrossFit Massapequa - Massapequa, NY

Workout Of The Day

  • Post Featured Image

    NO PARTNER WOD... WHAT???

    A. WOD:

    FOR TIME:

    "BUY-IN"

    25 THRUSTERS (95/65)

    - THEN -

    50 - 40 - 30 - 20 -10

    SIT-UPS

    AMERICAN KBS (70/53)

    DOUBLE UNDERS 

    - THEN -

    "BUY-OUT"

    25 THRUSTERS (95/65)

  • Post Featured Image

    HIGH HANG CLEAN

    A. HIGH HANG CLEAN - 15 mins to establish heavy single

    https://www.youtube.com/watch?v=dsBJaQKpXKE

    B. WOD

    20 MIN EMOM:

    MIN 1 - 10 BAR FACING BURPEES

    MIN 2 - 10 BOX JUMP OVERS (24/20)

    MIN 3 - 6 POWER CLEANS (135/95)

    MIN 4 - 10 PULL-UPS

    C. EXTRA CREDIT

    DEATH BY... (10 min cap)

    100 METER ROW

    HSPU - 2, 4, 6, 8, 10... etc.

    - Within each minute, athletes must complete the row and designated HSPU reps. Athletes are to continue adding 2 HSPU reps each minute until they fail to complete both the row & necessary HSPU's in the minute. 


RSS Feed