• BENCH PRESS - 1 RM

    A) Strength:

    1) Bench Press - 20 min to work up to a 1RM 

    - Take 6-8 sets to build to a max

    - Rest 2:00 between working sets

    - Beginners 5 x 5, adding weight if form permits.

    2) Warm-up Power Snatches for WOD

    B) WOD:

    “Up the Wall”

    11 Min AMRAP:

    3 Strict Pull-ups

    10 T2B

    15 Power Snatch (75/55)

    Rx+ = 3 Bar Muscle-ups & (95/65)

    Scaling weight options = (65/35), (55/25), (45/25)

    Scaling pull-ups options = 3 strict chin-ups, 3 band assist. chin-ups or 8 ring rows

    E) Extra Credit

    Rolling Tricep Extensions (3 x 15) 

    - Rest 1 min

  • PISTOL PRACTICE

    A) Skill: 

    Pistol Practice

    Scaling Options:

    - Post or band assisted

    - Box Pistol

    - Single Leg Movement ie. lunge

    B) WOD:

    For time: (30 Min cap)

    Row 500 meters

    50 American KBS (70/53)

    100 Double Unders

    Row 400 meters

    50 Alternating Pistols (Scale = 50 Alt. Reverse Lunges)

    75 Double Unders

    Row 50 Calories

    25 Double Unders

    50 Walking OH Lunges (45/25 Plate)

    * Sub 400 meter run each set or 100, 2 count Mountain Climbers each set


  • (SQUAT) CLEAN + HANG (SQUAT) CLEAN

    A) Strength:

    (Squat) Clean + Hang (Squat) Clean:

    - 12 Mins to find a max for the day 

    - This complex must be done without dropping the bar

    - Rest 1:30-2:00 between heavier sets

    B) WOD:

    10 Min AMRAP:

    25 Power Cleans (95/65)

    50 Thrusters (95/65)

    Scaling Options = (75, 55), (65, 35), (45, 25)

    C) Extra Credit, 5:00

    Single Leg BB RDL's (3 x 6 ea.) 

    - Rest 1 min between sets

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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.

  • PARTNER "CINDY"

    A) WOD:

    Partner "Cindy":

    With a partner, complete a 30 Min AMRAP:

    5 pull-ups

    10 push-ups

    15 air squats

     - While one athlete is inside working on the AMRAP, the other is outside running 400 meters. When the runner finishes, the athlete's switch places, taking over where the other left off.

    * Sub (500/400) meter row - OR - (24/18) Assault Bike calories for run

    B) Extra Credit:

    1a) Alternating DB curls (3 x 20)

    - Rest 1:00 -

    1b) Abmat sit-ups (3 x 20)

    - Rest 1:00 -

  • "MACHO MAN"

    A) Strength: 

    10 Min EMOM:

    ODD Minutes: 5 Sumo Deadlifts for Speed @70%

    - Reset on each rep

    - +10% from last week.

    EVEN Minutes: 3 High Box Jumps

    B) WOD:

    “Macho Man”

    EMOM as long as possible:

    3 Power Cleans (155/105)

    3 Front Squats

    3 Jerks

    Score = last completed round

    Rx+ = (185/125)

    Weight Scaling Options = (135/95, 115/75, 75/55)

    - OR -

    10 Min EMOM:

    8 Russian KBS

    8 Goblet Squats

    8 Squat Thrusts

    C) Extra Credit: (5 Mins)

    Reverse Hyper (3 x 15) 

    - OR -

    Glute Bridge on Bench (3 x 10 ea)


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    CLOSE GRIP CHIN-UPS

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    A) Strength:

    Close Grip Chin-ups (5 x 5)

    - Rest 1:30-2:00 between working sets

    Options:

    - Partner Assisted

    - Bodyweight

    - Add additional weight.

    - Supinated Grip

    B) WOD: 

    20 Min AMRAP:

    Row 500 Meters*

    15 Sumo Deadlift High Pulls (53/35)

    15 Box Jumps w/ step down (24/20)

    Rx+ = Add in 3/2 Ring Muscle-ups per round in addition to the other 3 movements

    *Sub 400 Meter Run - OR - 60s on Assault Bike

    C) Extra Credit: (5 Mins) 

    DB California Presses (3 x 15) 

    -Rest 30s between sets

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    HANG POWER SNATCH

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    A) Strength: 

    Hang Power Snatch (5 x 4) 

    - Rest 90s between working sets

    - Add weight each set

    Beginners: Snatch Grip RDL (5 x 5) 

    - Rest 90s between working sets

    B) WOD: (20 Min Cap) 

    “Tunnel Vision”

    4 RFT:

    21 Wall ball shots (20/14)

    15 Lateral Burpees over the Bar

    9 Overhead Squats (135/95)

    Weight Scaling Options = 115/75, 95/65, 75/55

    - OR -

    4 RFT:

    15 Wall Ball Shots (10/8)

    10 Burpees

    5 Russian KBS (Moderate weight)

    Rest 60s between rounds

    C) Extra Credit: (5 Mins)

    1a) Double DB Bent-over Rows (3 x 10-12) 

    - Rest 60s

    1b) Weighted Plank (3 x 30s) 

    - Rest 60s

  • BACK SQUAT WAVE

    A) STRENGTH:

    Back Squat Wave: 3-2-1-3-2-1+

    - Rest 2:00-3:00 between working sets

    - Second Wave heavier than first wave.

    - Beginners 5 x 5, adding if form permits.

    - Last set is AMRAP set

    B) WOD:

    “Backhand”

    In 5:00 Window:

    Run 400 meters (Sub 400 meter row or 90s on Assault Bike)

    - then -

    Remaining time: Max (Squat) Cleans (155/105)

    Rest 3:00 & Repeat

    Scaling Options:

    Weight = 135/95, 115/75, 95/65

    Squat Cleans = 5 Deadlifts (95/65) + 5 Front Squats

    ** Scores today will be score #2 **

    C) EXTRA CREDIT:

    Single Leg RDL's (3 x 8-10 ea.) 

    - Rest 90s

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    9/11 TRIBUTE WOD

    A) WOD:

    For Time: 11 reps of 9 movements (40 Min Cap)

    2001 Meter Run or Row (1.25 Miles)

    11 Box Jumps (30/24)

    11 Thrusters (125/85) 

    11 Burpee Chest to Bar Pullups

    11 Power Cleans (175/120) 

    11 Handstand Push-ups

    11 American KBS (70/53)

    11 Toes to bar

    11 Deadlifts (170/120)

    11 Push Jerks (110/75) 

    2001 Meter Run or Row (1.25 Miles)

     ***If athletes begin the WOD with a row, they finish with a run and vice versa.

    - In its design, the WOD symbolizes the horrific events that unfolded on September 11, 2001.  The date and year are represented by the row/run (i.e. 2001 meters) and the 9 movements each include 11 repetitions. The 125-pound thrusters represent the deaths that occurred at the Pentagon; the 175-pound power clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number of floors in each of the Twin Towers.

  • PARTNER WOD

    A) PARTNER WOD:

    30 Min AMRAP with a partner:

    100 Meter Run*

    10 Pull-ups

    10 Push Press (115/75)

    30 Double Unders (S = 60 singles)

    - One athlete completes a full round at a time.

    Rx+ = C2B Pull-ups 

    Weight Scaling options = (95/65, 75/55, 65/35)

    * 150m Row or 30s Bike

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    A FRIDAY EMOM

    A) STRENGTH:

    10 Min EMOM:

    ODD Minutes - 5 Sumo Deadlifts for Speed @ 60%

    - Reset on each rep

    EVEN Minutes: 3 High Box Jumps

    B) WOD: (20 Min Cap)

    “Down Range”

    For Total Time:

    2 Rounds of:

    15 Power Cleans (155/105)

    20 Front Squats 

    25 Bar Facing Burpees

    - Rest 5:00 -

    Weight Scaling Options: (135/95), (115/75), (95/65) 

    - OR -

    2 Rounds of:

    25 Goblet Squats (at a challenging weight)

    15 Burpees

    50 Single Unders

    - Rest 5:00 -

    C) Extra Credit: (5 Mins)

    100 Banded Leg Curls each leg

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    STRICT PRESS

    A) STRENGTH: 

    1) Strict Press - 20 Mins to find 1RM 

    - 8-10 sets

    - Rest 2:00 between working sets

    - Beginners: 5 X 5, adding if form permits

    2) 1-Arm KB Rows: (3 X 15 ea.) 

    -Rest 60s between sets -

    B) WOD:

    12 Min AMRAP:

    10 American KBS (Rx = 53/35, S = 35/26 Russian KBS)

    10 Wallballs (20/14)

    C) EXTRA CREDIT:

    - 100 Banded Pushdowns with Heavy Band

    - Lax Ball pec mash x 60s each

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    30 MIN EMOM

    A) WOD:

    30 Min EMOM:

    Min 1: 10 Burpees

    Min 2: 10 Box Jumps w/ step down (24/20)

    Min 3: Calorie Row (12/10)*

    Min 4: 10 Med Ball Slams (20/14)

    Min 5: 10-30s Handstand Hold**

    Min 6: 45s Farmer Carries (70/53)

    *If rower is unavailable, sub 10/8 Cals on Assault Bike or 100m run

    **For those that do not yet have handstand holds, overhead holds with a plate or two KB's/DB's may be substituted to work overhead stability

    B) EXTRA CREDIT: (5 Mins)

    Side Plank: 3 x 20s ea. 

    -Rest 30s-

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