Redo pt. 2

 

Grip strength makes or breaks an athlete!


WOD:

6 min AMRAP

Partner A: Mini Sled Push 90/45, 1 Trip

Partner B: Hollow Body Hold

– Rest 3 min –

6 min AMRAP

Partner A: KB/DB Farmers Walk, 2 Trips

Partner B: RKC Plank

– Rest 3 min –

6 min AMRAP

Partner A: 10 Burpees

Partner B: L-sit or L-hang

It's A Chippa

  

Advice from Chase Karnes –


WOD:

For Time

50 Dips

50 Sprinter Sit-ups

50 Wallballs

50 KBS

50 Medball Cleans

50 Push-ups

50 Goblet Squats

50 Pull-ups

 

Skill Based Cardio

 

WOD: 

5 Rounds – 1 minute at each station – 

1. Burpees

2. Rowing

3. T2B

4. Pistols

5. Rest

 

 

Redo…

 

Coach Erin’s “ANYtime Meal.” Soft corn tortillas, scrambled eggs, avocado, a sprinkle of cheese. Add tomatoes or salsa for more flavor or zing if you prefer!!


Strength:

Weighted Pull-up 5-5-3-3-1-1

Weighted Dip 5-5-3-3-1-1

WOD:

20 min AMRAP

5 Muscle-ups (Scale w/ 10 C2B, 12 Strict, 15 Kipping, 20 Jumping)

50 Wallballs 20/15

100 Double-unders

Weighted Pull-ups and Dips

  

Did you register for the open yet?  Click HERE to register! 


Strength:

Weighted Pull-up 5-5-3-3-1-1

Weighted Dip 5-5-3-3-1-1

WOD:

20 min AMRAP

5 Muscle-ups (Scale w/ 10 C2B, 12 Strict, 15 Kipping, 20 Jumping)

50 Wallballs 20/15

100 Double-unders

 *Keeping safety in mind, please check CrossFit Massapequa’s Facebook page for possible closing. Thank you.

Partner WOD:

Congratulations to all our ladies who competed in today’s Girls Gone Rx event! We are incredibly proud of all of you!

We were also so touched to see such a big group of cheerleaders out supporting these girls! Such a testament to our strong community and a nice reminder how awesome it is to be a part of this CFM family.


WOD:

With a partner complete as many rounds as possible with only one person working at a time. 

15 min AMRAP

15 Push-ups

15 Sprinter Sit-ups

rest 3 minutes

10 min AMRAP

10 Wallballs

10 T2B

 

 

Thruster? Hell, Hardly Know 'er!

 


Good luck to our CFM ladies competing at the Girls Gone Rx’d competition today!  We have no doubt you’ll make us all proud!!


Strength:

20 minutes to find a 3RM

WOD:

20 min AMRAP

1 Thruster @ 80% 3RM

2 C2B Pull-ups

3 Box Jumps 36/30

4 Deficit HSPU

 

 

Freaky Friday

WOD:

In any order complete the following for time – 

30 Bench Press @ bodyweight

2,000m Row

1 Mile Run

200 Double-unders

100 Sit-ups

100 Push-ups

 

Overhead Strength

  

Tonight our last class is at 7:30pm.  The 8:30pm class is cancelled, sorry for the inconvenience.


Strength:

Strict Press 8-8-8

Push Jerk 10-10-10

WOD:

12 min AMRAP –

12 S2OH

12 Burpee to Tuck Jumps

12 V-ups

 

 

Lots-O-Squats

 

Strength:

Back Squat 10-10-10

Front Squat 12-12-12

WOD:

3 RFT

40 Wallballs

30 Dips

20 T2B