DELOAD SQUAT WAVE

STRENGTH:

DELOAD SQUAT WAVE:

5 @ 60%

2 @ 80%

5 @ 65%

2 @ 85%

5 @ 70%

1 @ 92%

3 @ 75%

1 @ 95%

* based off heavy double

WOD:

3 RFT: (14 MIN CAP)

ROW 500 METERS OR RUN 400 METERS

20 WALL BALL SHOTS (20/14)

15 POWER CLEANS (115/75)

10 BOX JUMPS (24/20)

** CASH OUT **

10 ROUNDS:

SPRINT 150 METERS

REST 45 SECONDS BETWEEN ROUNDS

HAPPY EASTER!

CrossFit Massapequa will be closed in observance of Easter. Please enjoy the day off everyone and we look forward to getting back to our training on Monday April 17th!

POWER CLEAN + JERK

** There will be no Open Gym on Sunday April 16th. CrossFit Massapequa will be closed in observance of Easter. Please enjoy the day everyone! **

STRENGTH:

POWER CLEAN + JERK (5X2+1)

WOD:

3 RFT: (10 MIN CAP)

21 THRUSTERS (115/75)

15 BURPEES OVER BAR

– REST 5 MINS ONCE 10 MIN CAP HITS, THEN –

FOR TIME: (12 MIN CAP)

600 METER RUN

100 DOUBLE UNDERS

400 METER RUN

50 DOUBLE UNDERS

200 METER RUN

25 DOUBLE UNDERS

* There will be two scores for the WOD. One for the 3 RFT & one for the runs and DU's.

STRICT PRESS + PUSH PRESS

SKILL/STRENGTH:

A. ROW

1,500 METERS @ 70%

– REST 2 MINS –

ROW 1,000 METERS @ 80%

– THEN –

B. STRICT PRESS + PUSH PRESS (4X2+2)

WOD:

4 ROUNDS:

10 THRUSTERS (45/35)

10 BARBELL ON BACK REVERSE LUNGES (EACH LEG)

10 RUSSIAN KBS (70/53)

– REST 30 SECONDS BETWEEN ROUNDS –

HUMP DAY!

STRENGTH:

FRONT SQUAT @ 70% (5X5)

WOD:

FOR TIME: (18 MIN CAP)

100 PUSH-UPS

80 AIR SQUATS

60 CALORIE ROW

40 WALL BALL SHOTS (20/14)

20 BURPEES

** CASH OUT **

BARBELL CURLS (3X12)

– SUPERSET WITH –

DUMBBELL TRICEP EXTENSIONS (3X12)

HANG SNATCH

STRENGTH:

HANG SNATCH WITH 2 SEC. PAUSE IN BOTTOM POSITION:

3 @ 65%

2 @ 70%

2 @ 75%

3×1 @ 80%

WOD:

10 RFT: (12 MIN CAP)

1 (SQUAT) CLEAN (185/135) OR 80-85%

3 HANDSTAND PUSH-UPS

5 CHEST-TO-BAR PULL-UPS

** CASH OUT **

5 ROUNDS:

100 METER SPRINT

7 BOX JUMP OVERS (30/24)

START THE WEEK OFF RIGHT!

STRENGTH:

BACK SQUAT @ 85% OF HEAVY DOUBLE (3×5)

WOD:

6 MIN AMRAP:

3 POWER SNATCH (95/65)

1 OVERHEAD SQUAT

8 TOES-TO-BAR

-REST 2:00 –

4 MIN AMRAP:

2 POWER SNATCH (115/75)

2 OHS

8 T2B

– REST 1:00 –

2 MIN AMRAP

1 POWER SNATCH (135/95)

3 OHS

8 T2B

* ATHLETE'S WILL RECEIVE 3 SCORES. ONE FOR EACH AMRAP.

** CORE CASH OUT **

50 SIT-UPS

50 CRUNCHES

50 SCISSOR KICKS

25, 25, 25


"LIFT UP LUKE"

** As a reminder, please use ZenPlanner to reserve your place in class. Our CrossFit classes are capped to provide our athletes with a safe environment in which to train & to ensure everyone receives coaching and feedback during every class **

PLEASE WEAR BLUE IN HONOR OF AUTISM AWARENESS MONTH!

WOD:

"LIFT UP LUKE" PARTNER WOD STYLE: 

30 MIN AMRAP:

4 POWER CLEANS (155/105)

24 DOUBLE UNDERS 

10 PULL-UPS 

* Work can be divided any way, but only one athlete may work at a time.

April is Autism Awareness Month! What better way to raise awareness then to come together as a box and raise awareness for all the children and families who are affected by Autism. AUTISM AFFECTS 1 IN 88 CHILDREN. 

Also called "Luke" for the "Lift Up Autism" campaign, this WOD is inspired by CrossFit Icon, Josh Everett's son, Luke Everett, who was diagnosed with autism. A Lift Up Luke event was created to raise awareness of the Autism Tree Foundation to support early diagnosis and treatment of autism, as well as parent education. Lift Up Luke was not for Luke specifically, but for the “Lukes of the world” who struggle to deal with the day-to-day challenges of autism.

Josh Everett, TrainHeroic, and the CrossFit community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke in October of 2013.

This WOD is actually a 5 min individual AMRAP, but we will be doing it as a 30 min AMRAP partner WOD.

LOW HANG SNATCH

** As a reminder, please use ZenPlanner to reserve your place in class. Our CrossFit classes are capped to provide our athletes with a safe environment in which to train & to ensure everyone receives coaching and feedback during every class **

STRENGTH:

LOW HANG SNATCH – BELOW KNEE & JUST ABOVE SHIN

4 @ 55%

4 @ 60%

3 @ 65%

3X2 @ 70%

WOD:

4 RFT: (8 MIN CAP)*

10 POWER SNATCHES (95/65)

5 BURPEES OVER BAR

* If an athlete finishes under the 8:00 cap, they are to perform as many TOES-TO-BAR as they can until 8:00 hits. Athletes that make it to the toes-to-bar, will be scored by the amount of toes-to-bar they accumulate. Athletes that do not complete the 4 rounds, will be scored by the rounds and reps they complete for the couplet.  

** CASH OUT **

4 ROUNDS NOT FOR TIME:

10 BOX JUMPS (30/24)

RUN 200 METERS

REST 1:00 BETWEEN ROUNDS

ROW/DEADLIFT

PHOTO: CrossFit Massapequa Athlete, John T. all set to crush a WOD!

STRENGTH:

ROW 1,500 METERS

– REST –

ROW 1,500 METERS

– THEN –

10 MIN EMOM:

3 DEADLIFTS @ 70%

6 PUSH-UPS

WOD:

4 RFT:

25 SIT-UPS

15 GOBLET SQUATS (53/35)

5 RING DIPS

-REST 30 SECONDS EACH ROUND –