"DIRTY THIRTY"

WOD:

ROW 1,000 METERS

– THEN –

"DIRTY THIRTY"

FOR TIME:

30 BOX JUMPS (24/20)

30 JUMPING PULL-UPS

30 AMERICAN KBS (35/26)

30 LUNGES (ALTERNATING)

30 KNEES TO ELBOW

30 PUSH PRESS (45/35)

30 BACK EXTENSIONS/SUPERMANS

30 WALL BALL SHOTS (20/14)

30 BURPEES

30 DOUBLE UNDERS

WEIGHTED PULL-UPS/WEIGHTED DIPS

** If any of our athletes would still like to do or even redo CrossFit Open 17.1, they can do so at our open gym times (10:30 AM and 7:30 PM). Do not forget that 17.1 scores are due at 8:00 PM EST on Monday February 27th **

STRENGTH:

WEIGHTED PULL-UPS (4-4-3-2)

– SUPERSET WITH –

WEIGHTED DIPS (5-5-4-3)

WOD:

18 MIN AMRAP:

6 PULL-UPS

12 PUSH-UPS

18 WALL BALL SHOTS (20/14)

CROSSFIT OPEN WOD 17.1

We will be running heats every half hour starting at 7:30 AM. Because of available boxes, we will allow six athletes to participate at a time (unless there are scaled athletes that are using the smaller green boxes). Please come down and support your fellow CrossFit Massapequa athletes even if you are not competing. We will see everyone in the morning and good luck with 17.1!  

WOD:

WORKOUT 17.1

For time:
10 snatches
15 burpee box jump-overs

20 snatches
15 burpee box jump-overs

30 snatches
15 burpee box jump-overs

40 snatches
15 burpee box jump-overs

50 snatches
15 burpee box jump-overs

Time cap: 20 minutes

VARIATIONS:

Rx’d: (Ages 16-54): Men use 50-lb. dumbbell and 24-in. box. Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box. Girls use 20-lb. dumbbell and 20-in. box

Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK. Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54): Men use 35-lb. dumbbell and 20-in. box, step-ups OK. Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK. Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK. Women use 10-lb. dumbbell and 20-in. box, step-ups OK

THE 2017 CROSSFIT OPEN IS UPON US!

We will be doing the first CrossFit Open workout (17.1) on Saturday February 25th. We will be running heats every half hour starting @ 7:30 AM. There will be a sign-up sheet @ the gym. Please sign up for whichever heat it is that you choose to participate in. Thanks! Also, if anyone has any spare 50 or 35 pound dumbbells & would be willing to let CrossFit Massapequa borrow them for Saturday’s Open workout, we would really appreciate it.

SKILL:

ROWING – 4X500 METERS

WOD:

10 ROUNDS:

30 SECOND SPRINT ON ROWER

– THEN –

MAX SET OF PUSH-UPS

– REST 2 MINS –

-Score is cumulative number of push-ups over the 10 rounds.

"BLOOD THIRSTY"

STRENGTH:

BOX JUMPS – 15 MINS TO FIND MAX HEIGHT

WOD:

"BLOOD THIRSTY"

5 RFT:

600 METER RUN

40 RUSSIAN KBS (70/53)

20 AIR SQUATS

– This WOD was originally posted by CrossFit CrownTown on January 1, 2017.

PUSH PRESS/PUSH JERK

STRENGTH:

5 WORKING SETS OF:

2 PUSH PRESS

1 PUSH JERK

WOD:

20 MIN EMOM:

ODD MINUTES:

1 CLEAN (135/95)

3 SHOULDER TO OVERHEAD

EVEN MINUTES:

5 PULL-UPS

10 PUSH-UPS

POWER SNATCH

STRENGTH:

POWER SNATCH (4X2)

WOD:

FOR TIME:

RUN 800 METERS

– THEN –

18-15-12-9-6-3

HANG POWER SNATCH (95/65)

36-30-24-18-12-6

DOUBLE UNDERS

– THEN –

RUN 800 METERS

LAST PARTNER WOD BEFORE 17.1!

** This will be our last partner WOD until Saturday April 1, 2017. During the 5 weeks of the 2017 CrossFit Open, as a box, we will be doing all the CrossFit Open WOD’s on Saturday mornings beginning with 17.1 on Saturday March 25th! If you have not yet signed up for the Open, you can do so by going to games.crossfit.com. **

Click here for why YOU should register for the Open!

PARTNER WOD:

IN TEAMS OF 2 WITH ONE ATHLETE WORKING @ A TIME (35 MIN CAP):

3 RFT:

45 WALL BALL SHOTS (20/14)

30 BURPEE BOX JUMPS (24/20)

15 CLEAN & JERKS (135/95)

400 METER RUN*

* The 400 meter run can be done as a team or as a 2×200 meter relay.

PRESS

STRENGTH:

PRESS (4-4-3-2)

WOD:

FOR TIME:

12-9-6-3-6-9-12:

SHOULDER TO OVERHEAD (135/95)

BURPEES OVER BAR

HAPPY VALENTINE'S DAY!

STRENGTH:

CLEAN (3-3-2-2)

WOD:

RUN 400 METERS OR ROW 500 METERS

– THEN –

5 RFT:

10 POWER CLEANS (135/95)

10 PULL-UPS

10 WALL BALL SHOTS (20/14)