ANOTHER PARTNER WOD SATURDAY!

WOD:

FOR TIME: (35:00 cutoff, teams of 2)

20-19-18-17-16-15-etc.-1 reps of:

BURPEES

HANG CLEANS (95/65) 

TOES TO BAR

THRUSTERS (95/65)

* Scoring will be last full round completed (+) reps in new round.

BACK SQUAT/S.L. KB RDL

STRENGTH:

BACK SQUAT (3X5)

– SUPERSET WITH –

SINGLE LEG KB RDL (3X6 EACH LEG)

WOD:

5 RFT:

20 OVERHEAD REVERSE LUNGES (45/25)

20 RUSSIAN KBS (53/35)

20 BURPEES TO PLATE

MOBILITY WORK, THEN…

WOD:

100 DOUBLE UNDERS

– THEN –

4 RFT:

10 BURPEES

100 METER RUN

10 GOBLET SQUATS (53/35)

100 METER RUN

10 MED BALL SLAMS (20/14)

100 METER RUN

10 MED BALL SIT-UPS AGAINST WALL (20/14)

100 METER RUN

– THEN –

100 DOUBLE UNDERS

HANG CLEANS/WEIGHTED DIPS

STRENGTH:

HANG CLEAN (3-3-2-2)

– SUPERSET WITH –

WEIGHTED DIPS (4X4)

WOD:

12 MIN AMRAP – ASCENDING LADDER:

1 POWER CLEAN (155/105)

2 DIPS

2 POWER CLEANS 

4 DIPS

3 POWER CLEANS 

6 DIPS

4 POWER CLEANS

8 DIPS

… ETC.

SATURDAY'S PARTER WOD

WOD:

30 MIN AMRAP (TEAMS OF 2):

10-20-30-40-50-ETC…

BURPEES TO PLATE (45/25)

GOBLET SQUATS (53/35)

BOX JUMPS (24/20)

***10 POWER CLEANS AFTER EACH ROUND (135/95)***

ROWER/ASSAULT BIKE INTERVALS

STRENGTH:

ROWER/ASSAULT BIKE INTERVALS:

5 ROUNDS:

1 MINUTE – ROW OR BIKE AS MANY CALORIES AS POSSIBLE

1 MINUTE REST

WOD:

FOR TIME:

50 KB SNATCH (53/35)

50 BURPEES

50 KB SNATCH

50 BURPEES

"KALSU"

WE WILL ONLY BE HAVING CLASSES AT 8:00 AND 9:00 ON SATURDAY 9/17. IF YOU ARE ABLE TO DO SO, PLEASE COME DOWN AND SUPPORT YOUR FELLOW CROSSFIT MASSAPEQUA MEMBERS AND COACHES AS THEY COMPETE AT FLEX ON THE BEACH IN LONG BEACH, NY.

HERO WOD

“KALSU”

FOR TIME: 45:00 TIME CAP

100 THRUSTERS (135/95)

5 BURPEES @ THE TOP OF EVERY MINUTE

– Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If the athlete does not finish, score is number of rounds and reps completed.

*** Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967.  As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the United States Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21, 1970 at Firebase Ripcord near the Ashau Valley.

This is considered one of the hardest CrossFit workouts out there. SCALE THE WORKOUT! The first time I did this one, I threw up on the side of the building.

SANDBAG TURKISH GET-UPS

STRENGTH:

SANDBAG TGU'S (4X3 EACH SIDE)

WOD:

ROW 1,000 METERS

– THEN –

5 RFT:

20 DOUBLE KB CLEANS (35/26)

20 DOUBLE KB PUSH PRESS (35/26)

20 DOUBLE KB SUMO SWINGS (35/26)

– THEN –

RUN 800 METERS

ROPE CLIMBS

SKILL:

ROPE CLIMBS

WOD:

FOR TIME:

1 ROPE CLIMB

10 BOX JUMPS (24/20)

50 DOUBLE UNDERS (SCALE: 150 SINGLES)

2 ROPE CLIMBS

20 BOX JUMPS

50 DOUBLE UNDERS

3 ROPE CLIMBS

30 BOX JUMPS

50 DOUBLE UNDERS

2 ROPE CLIMBS

20 BOX JUMPS

50 DOUBLE UNDERS

1 ROPE CLIMB

10 BOX JUMPS

50 DOUBLE UNDERS

JERK

STRENGTH:

JERK (3-3-2-1)

– SUPERSET WITH –

SNATCH GRIP BENT ROW (4X6)

WOD:

4 RFT

10 STRICT PRESS (95/65)

10 STRICT PULL-UPS

REST 2:00 

– THEN –

4 RFT

10 HANDSTAND PUSH-UPS

10 FEET ELEVATED RING ROWS

20 SIT-UPS