Home - CrossFit Massapequa - Massapequa, NY

Workout Of The Day

  • Post Featured Image

    CROSSFIT OPEN WOD 17.1

    We will be running heats every half hour starting at 7:30 AM. Because of available boxes, we will allow six athletes to participate at a time (unless there are scaled athletes that are using the smaller green boxes). Please come down and support your fellow CrossFit Massapequa athletes even if you are not competing. We will see everyone in the morning and good luck with 17.1!  

    WOD:

    WORKOUT 17.1

    For time:
    10 snatches
    15 burpee box jump-overs

    20 snatches
    15 burpee box jump-overs

    30 snatches
    15 burpee box jump-overs

    40 snatches
    15 burpee box jump-overs

    50 snatches
    15 burpee box jump-overs

    Time cap: 20 minutes

    VARIATIONS:

    Rx’d: (Ages 16-54): Men use 50-lb. dumbbell and 24-in. box. Women use 35-lb. dumbbell and 20-in. box

    Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box. Girls use 20-lb. dumbbell and 20-in. box

    Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK. Women use 20-lb. dumbbell and 20-in. box, step-ups OK

    Scaled: (Ages 16-54): Men use 35-lb. dumbbell and 20-in. box, step-ups OK. Women use 20-lb. dumbbell and 20-in. box, step-ups OK

    Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK. Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

    Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK. Women use 10-lb. dumbbell and 20-in. box, step-ups OK


  • Post Featured Image

    THE 2017 CROSSFIT OPEN IS UPON US!

    We will be doing the first CrossFit Open workout (17.1) on Saturday February 25th. We will be running heats every half hour starting @ 7:30 AM. There will be a sign-up sheet @ the gym. Please sign up for whichever heat it is that you choose to participate in. Thanks! Also, if anyone has any spare 50 or 35 pound dumbbells & would be willing to let CrossFit Massapequa borrow them for Saturday's Open workout, we would really appreciate it.

    SKILL:

    ROWING - 4X500 METERS

    WOD:

    10 ROUNDS:

    30 SECOND SPRINT ON ROWER

    - THEN -

    MAX SET OF PUSH-UPS

    - REST 2 MINS -

    -Score is cumulative number of push-ups over the 10 rounds.

RSS Feed