Walk and Row

Walk and Row

WOD:

5 RFT

Max distance farmers walk 2 pood/1.5 pood

Rest one minute

Row 500m

“Diane”

Skill:

Deadlift

WOD:

“Diane”

21-15-9

225lb deadlift

Handstand pushups

WARNING: This video shows you how to do everything wrong while deadlifting!

“Brenton”

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Tune your TVs or set your DVRs to the 2012 Reebok CrossFit Games airing tonight on ESPN2!

WOD:

5 Rounds for Time:

100 ft bear crawl

100 ft standing broad jump

Do three burpees after every five broad jumps. 

If you’ve got a twenty pound weight vest or body armor, wear it.

Squats and Push-ups

Announcements:

Great work this week at CrossFit Massapequa and a lot of great work to come!  Please feel free to come by and time this week and try us out for FREE!!

WOD:

For Time

50 Air Squats

10 Push-ups

40 Air Squats

20 Push-ups

30 Air Squats

30 Push-ups

20 Air Squats

40 Push-ups

10 Air Squats

50 Push-ups

Climb and Run

WOD:

3 Rope climbs

Run 200m

50 Double Under

2 Rope climbs

Run 400m

35 Double Under

1 Rope climb 

Run 800m

20 Double Under

Sub rope or towel pull-ups for climbs: 1:7

or

Sub rope climbs for feet on the ground rope pulls:  1:3

Press & Row

Press & Row

Announcement: Our first (of many) free trial class starts Saturday at 11am sharp.  This is a great opportunity to see what we do here CrossFit Massapequa and what we can offer you.  Everyone is welcome!

Reminder:  We are closed Sunday and Monday for Labor Day and we will start running our posted schedule on Tuesday, September 4th!


 

Skill Work:

Shoulder Press

WOD:

5 RFT

5 Shoulder Press 95/65

10 Ring Row