Home - CrossFit Massapequa - Massapequa, NY

Workout Of The Day

  • OPEN GYM/OPTIONAL STRONGMAN

    Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.

    OPTIONAL STRONGMAN:

    The optional strongman will be the same every Sunday until otherwise specified.  If you do so choose, use it every Sunday as a barometer of how much stronger you are getting!

    - 20 ATLAS STONE UP & OVERS (10R/10L) - place a band spanning j-hooks on the rig @ bellybutton height.  From one side, lift and drop the atlas stone to the other side of the band being mindful to have the atlas stone land on a mat.   

    - 8 TRIPS OF HEAVY SLED PULLS 

    - 10 - 50 METER FARMER'S CARRIES

     

  • ANOTHER PARTNER WOD SATURDAY

    WOD:

    IN TEAMS OF 2 COMPLETE THE FOLLOWING FOR TIME WITH ONE ATHLETE WORKING AT A TIME: (40:00 TIME CAP)

    15 CLEAN AND JERKS (135/95)

    100 WALL BALL SHOTS (20/14)

    15 CLEAN AND JERKS (135/95)

    80 BOX JUMPS (24/20)

    15 CLEAN AND JERKS (135/95)

    60 BURPEES OVER BAR

    15 CLEAN AND JERKS (135/95)

    40 TOES TO BAR

    15 CLEAN AND JERKS (135/95)

    200 DOUBLE UNDERS

    * Teams may split repetitions however they choose, but all repetitions must be completed @ each station before moving on. 

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