Run

 

WOD:

For Time – 

Run 1 mile

then in any order

10 Tire Flips

20 Clapping push-ups

30 Wallballs 20/14

40 SDHP 75/45

then

50 burpees

 

 

Kettlebell

  

WOD

KB Challenge:  As many reps as possible in 5 minutes with only one switch of the hand where the only rest position is overhead.

Snatch

rest

Clean and Jerk

MFP: Tripple Threat


Starting April 13th 

Grand Opening of Massapequa Fitness and Performance Small Group Training Classes!

21 Day Jumpstart Program includes:

-Customized Meal planning and Grocery shopping list every week

-Unlimited Small group training

-Progress Tracking

-Workouts structured to every fitness level

Get Beach Ready! 21 Days for $79!

High intensity, strength building, fat burning fitness class. Come in for a FREE TRIAL CLASS!

For more information email us at:

info@crossfitmassapequa

WOD and Recover

WOD

30-20-10

95/65 lb clean and jerk

Toes to bar

RECOVERY

4 X 400m run @65% 

1 min rest between runs

Squats

 

Back Squat

5-5-5-5-5 (same weight across all sets) RPE-8

Double KB Front squats

8-8-8-8

WOD

8 Minute AMRAP

15 wall balls

10 pull ups

5 push ups

Go for a walk

 

5 Rounds for time

400m Kettlebell carry (single rack carry) 53/35

5 muscle ups (bar or ring) / 7 kipping chest to bar / 9 kipping pull ups / 11 banded pull ups

1 minute plank hold (yes you have to look at the clock or your watch)

20 burpees

CONDITIONING

Conditioning

3 X 800m run

rest 4 minutes between runs

WOD

100 American KB swings for time 53/35 

Bodyweight Strength

Strength

10-1 Handstand Push ups (strict > kip > modify)

1-10 Pullups (strict > kip > modify)

WOD 

10 Min AMRAP

24 walking lunges 45/25

12 Toes to bar