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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

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Tuesday, 29 July 2014

OH KBs

KB push press:  15 Minutes to work to a heavy triple.

WOD:

5 RFT:

30 Pushups

20 KTE

10 pullups

 

 

Monday, 28 July 2014

Front Squat

Strength:  Front Squat 3-3-3 RPE 9

WOD:

12 Minute Amrap of:

20 KB Swings 53/35

KB Goblet Reverse lunges 10 each leg

10 V-Ups

Sunday, 27 July 2014

Partner Sunday

Partner WOD:

Partner DL: 1-10-1 115/75

Starting at 1, up through 10, and back down to 1.  Partner must hold weight at top of DL while other partner works.  Every time bar hits the floor, both partners owe 5 burpees for every drop at end of WOD.  Then:

10 minutes of Wall Sits/Planks, 1 minute at each.  1 partner sits while other planks and switch.

Saturday, 26 July 2014

Summer Saturday

WOD:

Station 1: 7 minute AMRAP: Wall Ball 20/14

Station 2: 6 Minute AMRAP: Burpees

Station 3: 5 Minute Max Calorie Row

 

Rest 2 minutes between stations.  

Friday, 25 July 2014

Power Clean Plus

Strength:  Power Clean 2-2-2-2 RPE 9

WOD:

10 Minute AMRAP

5 Hang Power Snatch 95/65

100 M Sprint

Thursday, 24 July 2014

Push Press

Strength:

Push Press 3-3-3 RPE 9

WOD: 5 RFT of:

10 Shoulder to overhead 155/115

10 Barbell Rows (Same Weight)

10 V-ups

Wednesday, 23 July 2014

Hump Day

Kasia G. getting in some pistols beach side!

Do you have a cool pic of you "CrossFitting" while on vacation? Send it to This email address is being protected from spambots. You need JavaScript enabled to view it. !


 

Benchmark WOD:

CHELSEA:

5 pullup

10 pushup

15 squats

Every minute for 30 Minutes

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