KB Killer

Skill:

KB Snatch

WOD:

27 min AMRAP

30 American KBS 53-35

30 K2E

30 Goblet Squats

30 Plank K2E

30 KB Snatch

 

Sunday Hero Partner WOD

Randy Simmons(left), 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.


Working in teams of two complete the following workload as fast as possible: 

“Randy”

75 Power snatches 75/45

then

Run 3,100m

45 HSPU

321 Double-unders

 

 

G.I. Jane

 

WOD:

G. I. Jane

For time – 

100 burpee pull-ups

If you have a 20 pound vest or body armor, wear it.

 

 

Open 15.5

  

The 2015 Open began just about a month ago. Since then, CFMers brought their toes to the bar over 1,000 times, pulled their chests to the bar almost 500 times, completed about 90 muscle ups, more than 200 HSPU….and who knows what 15.5 has in store for us….burpees anyone? Together we have not only embraced the suck of each Open WOD – most of us have actually looked forward to them! We have pushed each other outside our comfort zones and witnessed some pretty exciting PRs. Saying we kicked ass would be a gross understatement…these accomplishments deserve beer. This Friday, after we will tackle 15.5 at the last Friday Night Lights, please join us at Sancho’s in Massapequa Park for a celebration of our 2015 Open success.


Open WOD 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters 95/65

T-shirt Design Contest/FNL Outing/Sumo Deadlift

 

Summer is coming! And that means it’s time to show off your hard earned winter muscles by flaunting the latest and greatest CFM attire. What will the next, and by far awesomest, CFM shirt/tank look like? That’s up to you! Starting today we are holding a t-shirt design contest. Use your creativity to come up with something clever and aesthetically pleasing before April 6th, which is when all submissions are due.  Members will vote to choose their favorite design and a free shirt goes to the winner.  Show us what you got, CFM!

Please send all T-shirt designs to steven@crossfitmassapequa.com, subject: TSHIRT DESIGN. 

The 2015 Open began just about a month ago. Since then, CFMers brought their toes to the bar over 1,000 times, pulled their chests to the bar almost 500 times, completed about 90 muscle ups, more than 200 HSPU….and who knows what 15.5 has in store for us….burpees anyone? Together we have not only embraced the suck of each Open WOD – most of us have actually looked forward to them! We have pushed each other outside our comfort zones and witnessed some pretty exciting PRs. Saying we kicked ass would be a gross understatement…these accomplishments deserve beer. This Friday, after we will tackle 15.5 at the last Friday Night Lights, please join us at Sancho’s in Massapequa Park for a celebration of our 2015 Open success.


Strength: Sumo Deadlift + Box Jump 

2-2-2-2-2 RPE 9

WOD:

5 RFT – 

Run 400m

20 Pull-ups

20 Sit-ups

20 KBS 53/35

 

 

 

 

Overhead Squats

 

Strength: Overhead Squat

1-1-1-1-1 RPE 10

WOD:

For Time – 

10-9-8-7-6-5-4-3-2-1

Front Squats 115/85

2-4-6-8-10-12-14-16-18-20

Hand Release Push-ups

50-45-40-35-30-25-20-15-10-5

Double-unders

Read 10 front squats, 2 push-ups, 50 double-udders then 9 front squats, 4 push-ups then 45 double-unders and so on. 

 

 

Single Arm Work

 

WOD: 

5 RFT –  

10 SA Ring Rows, L

10 SA KB Thrusters, L 53/35

10 KB Snatch, L

10 SL KB DL, L

10 SA Ring Rows, R

10 SA KB Thrusters, R

10 KB Snatch, R

10 SL KB DL, R

 

 

Open 15.4

 

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

 

Celeritas Olympic Seminar

 

Celeritas Weightlifting is coming back to CFM to run another Oly seminar tomorrow(4/21) at 1 pm!

Olympic weightlifting has been widely popularized in CrossFit. On average, Olympic lifts can be found in workouts about 70 percent of the time. The lifts are also the most highly technical component of CrossFit, necessitating speed, power, flexibility, and strength.

That being said, technical training is the most important aspect of Olympic weightlifting. Celeritas Weightlifting will be coming to CrossFit Massapequa to work with a group to help make technical improvements to each athlete’s lift.

Celeritas Weightlifting consists of head coach, Danny Casey, CSCS, USAW. He is the team coach for CrossFit Dynamix and CrossFit Vitruosity’s competition teams. Danny has coached national level weightlifting athletes at the 2013 American Open, 2014 Junior Nationals, and has athletes qualified for the 2014 USAW Senior Nationals.

Eric Hoeckberg, CSCS, USAW. Eric used to coach Strength & Conditioning at Oregon State University and assists with the team and member coaching at CrossFit Dynamix.

Topics: Snatch & Clean

Size: limited to 20 attendees

Price $50 per person, must be paid in advance

What to bring: Workout gear. Weightlifting shoes, if you have.

Sign up at CFM to register, all participants must prepay for this event. Speak with one of CFM’s coaches if you have any questions.

(516) 308-4045

If Squats Were Easy…

 

They’d Be Your Mom


Strength: Front Squat

2-2-2-2-2 RPE – 8

WOD:

5 RFT – 

6 Power Cleans 100/70

12 Front Rack Reverse Lunges 

18 T2B