W.O.D.

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    SATURDAY PARTNER WOD

    PARTNER WOD:

    30 MIN AMRepsAP:

    50 AMERICAN KBS (AKBS) (53/35)

    50 BURPEES

    50 WALL BALL SHOTS (WBS) (20/14)

    50 BOX JUMP OVERS (BJO'S) (24/20)

    * 200 total reps 

    ** Work can only be complete while one athlete holds the top of a deadlift (135/95) **

    40 AKBS

    40 BURPEES

    40 WBS

    40 BJO'S

    * 160 total reps

    ** Work can only be completed while one athlete holds a plank **

    30 AKBS

    30 BURPEES

    30 WBS

    30 BJO'S

    * 120 total reps 

    ** Work can only be completed while one athlete holds a front rack **

    20 AKBS

    20 BURPEES

    20 WBS

    20 BJO'S

    * 80 total reps

    ** Work can only be completed while one athlete holds a wall sit **

    - THEN, IF ANY REMAINING TIME, AMRAP:

    100 DOUBLE UNDERS

    100 AIR SQUATS

    100 PUSH-UPS

    - One athlete working at a time, each round ends with push-ups

    - If necessary, there will be two scores for this WOD. One score for reps in the 30 MIN AMRepsAP & if athlete's get to it, one score for the remaining AMRAP.

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    SKILL DAY

    PHOTO: Left to right - CrossFit Massapequa Athlete's, Dominique M., Katie P. & Maria E. working hard and encouraging one another during a Saturday Partner WOD. All three young ladies have families, work full-time & still find the time to train with us down @ 30 Brooklyn Avenue. It is always a pleasure to have each one of these women come by the box & their ability to manage their family, work & their training is very admirable!

    SKILL:

    8 MIN EMOM:

    6 HANDSTAND PUSH-UPS

    6 BOX JUMPS (24/20)

    WOD:

    4 ROUNDS: (3:00 rest between rounds)

    400 METER RUN

    30 JUMPING LUNGES

    20 PUSH PRESS (95/65)

    - Athlete's will receive 4 scores for this WOD. One score/time for each round. Each round should be within seconds of one another. This WOD is all about learning how to pace!


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    (SQUAT) SNATCH

    PHOTO: Veteran CrossFit Massapequa Athlete Billy G. about to beast some weight overhead. Billy comes in every day with a smile on his face and simply puts the work in. He and his wife (Jen G.) set a great example for their children by making physical fitness an important part of their lives.  

    STRENGTH:

    (SQUAT) SNATCH - 15 MINS TO BUILD TO A HEAVY 1 RM

    WOD:

    8 MIN AMRAP:

    30 DOUBLE UNDERS

    7 OVERHEAD SQUATS* (95/65)

    * Overhead squats should all be done unbroken



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    HAPPY HUMP DAY!

    STRENGTH:

    10 MIN EMOM:

    ODD - 3 BACK SQUATS FROM RACK @ 80%

    EVEN - 6 BOX JUMP OVERS (30/24)

    WOD:

    6 ROUNDS FOR TOTAL BURPEES:

    IN 40 SECONDS, ROW 100 METERS

    - THEN -

    WITH REMAINING TIME, AMRAP OF BURPEES

    - REST 2:20 BETWEEN ROUNDS -

    ** EXTRA CREDIT **

    3 SETS OF 1:00 WORK/1:00 REST

    8 PUSH-UPS

    - SUPERSET WITH -

    MAX UNBROKEN DB SNATCHES* (50/35)

    * DO NOT DROP DB'S AS THEY WILL BREAK!



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    POWER CLEAN

    STRENGTH:

    POWER CLEAN - 15 MINS TO BUILD TO A HEAVY 1 RM

    WOD:

    "JACKIE"

    FOR TIME: (12 MIN CAP)

    ROW 1,000 METERS

    - THEN -

    50 THRUSTERS (45/35)

    30 PULL-UPS

    ** EXTRA CREDIT **

    DB ROWS (4 X 8)

    - SUPERSET WITH -

    BANDED LAT PULL DOWNS (4 X 15)

    - THEN -

    STRICT PULL-UPS (5 X 3)


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    PUSH JERK

    PHOTO: A few of our fine CrossFit Massapequa athletes along with CrossFit competitor Rachel Martinez (purple headband) post WOD. Rachel competed at the CrossFit East Regional in Albany, NY this past weekend as part of Team Reebok CrossFit One. 

    STRENGTH:

    PUSH JERK - 15 MINS TO BUILD TO A HEAVY 1 RM

    WOD:

    4 SETS: (3 MINS REST BETWEEN EACH SET)

    30 WALL BALL SHOTS (20/14)

    20 CLEAN & JERKS (135/95)

    - Athletes will receive 4 scores for this WOD. One score for each set.

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    OPEN GYM

    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. 

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    GRUESOME FOURSOME PARTNER WOD!

    PARTNER WOD:

    "GRUESOME FOURSOME"

    FOR TIME: (40 MIN CAP)

    "KAREN"

    150 WALL BALL SHOTS (20/14)

    - THEN - 

    "GRACE"

    30 CLEAN & JERKS (135/95)

    - THEN -

    "HELEN"

    3 ROUNDS EACH*:

    RUN 400 METERS 

    21 AMERICAN KBS (53/35

    12 PULL-UPS

    - THEN -

    "RANDY"

    75 POWER SNATCHES (75/55) 

    - Each benchmark MUST be completed before moving on to the next.

    * "HELEN" is to be done round for round (e.g. - athlete A works while Athlete B rests). Each partner must complete 3 rounds themselves.


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    DEADLIFT

    STRENGTH:

    DEADLIFT (rest 2 mins between sets, NO MORE)

    15 - 12 - 9*

    * Add weight each set & every set must be unbroken

    WOD:

    FOR TIME*:

    RUN 800 METERS

    - REST 2:00, THEN -

    3 ROUNDS OF:

    10 IN PLACE FRONT RACK REVERSE LUNGES EACH LEG (95/65)

    10 HANG POWER SNATCHES 

    - THEN - 

    RUN 800 METERS

    * Scores to include 2:00 rest.

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    BOX JUMP OVERS/DOUBLE UNDERS

    PHOTO: CrossFit Massapequa Coach, Clemente M. taking a well deserved break during one of our Saturday Partner WOD's. Thank you for all you do Coach C! It is a pleasure to have you as a part of the CrossFit Massapequa family!

    SKILL:

    4 SETS OF 1:00 ON/1:00 OFF OF EACH*:

    BOX JUMP OVERS (24/20)

    DOUBLE UNDERS

    * Alternate between movements. For example, 1:00 of BJO's followed by 1:00 of rest, then 1:00 of Double Unders follows by 1:00 rest. Each movement is to be done 4 times each.

    WOD:

    4 RFT: (16 MIN CAP)

    40 SIT-UPS

    20 BACK SQUATS (135/95)

    10 SHOULDER TO OVERHEAD

    ** EXTRA CREDIT **

    3 ROUNDS (NOT FOR TIME):

    200 METER FARMER'S CARRY (70/53)

    7 STRICT PULL-UPS

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    GOING H.A.M. (Hard as a mother... shut your mouth!) TODAY

    SKILL:

    10 MIN EMOM:

    ODD MINS: 10 - 15 PUSH-UPS

    EVEN MINS: 8 - 12 PULL-UPS

    WOD:

    EVERY 5 MINS FOR 20:00 (4 SETS)*:

    RUN 200 METERS

    10 UNBROKEN CLEAN & JERKS (95/65)

    10 BURPEES OVER BAR

    * Each set, athletes are to go AHAP (As Hard As Possible)!


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    POWER SNATCH + (SQUAT) SNATCH

    PHOTO: CrossFit Massapequa Athlete and hard working father of two great kids, Joe M. with a solid overhead lockout. Even with his busy schedule, Joe finds the time to train here with us and we love having him. Keep up the terrific work and progress Joe! 

    STRENGTH:

    EVERY 90 SECONDS FOR 15 MINS (10 SETS):

    1 POWER SNATCH + 1 (SQUAT) SNATCH*

    * Increase weight every 2 sets

    WOD:

    FOR TIME: (12 MIN CAP)

    ROW 500 METERS

    - THEN -

    3 ROUNDS:

    8 HANG POWER SNATCH (75/55)

    15 TOES-TO-BAR

    30 RUSSIAN KBS (53/35)

    ** EXTRA CREDIT **

    DB HAMMER CURL AHAP** (3 X 8 EACH ARM)

    - SUPERSET WITH - 

    TRICEP KICKBACK AHAP (3 X 8 EACH ARM)

    ** As Heavy As Possible


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    BENCH PRESS

    STRENGTH:

    BENCH PRESS (4 X 4)*

    * Rest 2:00 between sets

    WOD:

    20 MIN AMRAP:

    20 AIR SQUATS

    200 METER RUN

    5 SHOULDER TO OVERHEAD (155/105)


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    SATURDAY'S PARTNER WOD

    PHOTO: A few of the CrossFit Massapequa Athletes post WOD from this past week. All that fitness in one photo! Keep up the awesome work everyone! 

    PARTNER WOD:

    "FOLLOW THE LEADER STYLE"

    30 MIN AMRAP:

    10 TOTAL ROUNDS (5 FULL EACH):

    3 GROUND TO OVERHEAD* (135/95)

    6 BOX JUMP OVERS (24/20)

    50 DOUBLE UNDERS (2X SINGLES)

    * G2OH can be C&J or Snatch

    10 TOTAL ROUNDS (5 FULL EACH):

    5 PULL-UPS

    10 HAND RELEASE PUSH-UPS

    75 DOUBLE UNDERS (2X SINGLES)

    10 TOTAL ROUNDS (5 FULL EACH):

    7 HANG POWER CLEANS (135/95)

    14 WALL BALL SHOTS (20/14)

    100 DOUBLE UNDERS (2X SINGLES)

    - Athlete's scores will be total rounds/reps completed in 30 mins




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