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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

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CrossFit Massapequa’s pricing is fair, simple, and straightforward: No initiation fees, and no cancellation fees. We automatically renew memberships each month; if you want to suspend (for a minimum of two weeks) or end your membership at any time, email or call us and we’re happy to do so immediately. We offer several membership options that are designed to meet the needs of almost anyone.

Tuesday, 16 September 2014

4 in one day?

Complete the following four woods in any order

4 Min Max rope climbs

4 Min Max wall balls

4 Min Max sledgehammer slams on tire

4 Min Hang Power snatch 2 reps emom

Monday, 15 September 2014

Sumo Deadlift

Sumo Deadlift

3-3-3-3      RPE-8

WOD

4 rounds for time

1 power clean + 2 front squats 185/125

25 push ups

1 power clean + 2 front squats 

30 sit ups

1 power clean + 2 front squats

35 jumping jacks  

Sunday, 14 September 2014

Partner Sunday

In teams of two:

10 wheelbarrow pushups each

25 right handed band pull a parts (band is taught in right hand of each partner, partners facing each other)

25 medball sit ups passes each

25 left handed band pull a parts

20 alternating lunge medball chest passes each (both partners lunge each time)

30 band push/pull each(partners face same direction, one with bench press grip and movement, one with row grip and movement) 

40 squat medball passes over pull up bar each

Saturday, 13 September 2014

Barbell Complex

"Training deals not with an object but with the human spirit and human emotions"

-Bruce Lee

For Time

7 Rounds

10 Deadlift 115/85

10 Hang Power Cleans 

10 Front squats

10 Shoulder to overhead

Friday, 12 September 2014

Back Squat

Back Squat

5-5-5-5

Then 

3 rounds 

10 Banded Hip Thrusts

10 Weighted Step ups

WOD

"Grace"

30 Clean and Jerks for time  135/95

Thursday, 11 September 2014

Double Unders + Intervals

Double Under Skill

WOD

Interval Stations

3 Rounds 1minute on 1 minute off

1. Ropes

2. Double Unders

3. 8 count Burpees

4. Anti-rotational Band hold

5. Box jumps

Wednesday, 10 September 2014

Weighted Pull Up

Weighted Pull Up

4-4-4-4-4       RPE-7

WOD

10 rounds for time

4 Pendlay rows 135/105

6 Ring dips

8 Double unders

100m run

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WOD Calendar

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