HAPPY THURSDAY

A. RUN 400 METERS X 4

REST 2:00 BETWEEN RUNS

B. STRENGTH – PICK 1 (15 MINS)

1. HANG SNATCH + OVERHEAD SQUAT* (6 X 1+1)

*Start @ 60% & do not exceed 85%

– OR –

2. GOOD MORNINGS AHAP (4 X 6) 

C. GYMNASTICS – PICK 2 (15 MINS)

1. BOX JUMPS @ 70% OF MAX HEIGHT ESTABLISHED ON 5/4/17 (5 X 5)

– OR –

2. MUSCLE UP PROGRESSIONS

RING ROWS (3 X 5)

BANDED MUSCLE UPS (3 X 5)

HIPS TO RINGS (3 X 5)

– OR –

STRICT PULL-UPS (5 X 4)

D. EXTRA CREDIT MOBILITY/FLUSH (10 MINS TOTAL)

5 MINS TO MOBILIZE

5 MINS TO ROW/BIKE/RUN @ A TALKING PACE

SKILL DAY

PHOTO: Left to right – CrossFit Massapequa Athlete’s, Dominique M., Katie P. & Maria E. working hard and encouraging one another during a Saturday Partner WOD. All three young ladies have families, work full-time & still find the time to train with us down @ 30 Brooklyn Avenue. It is always a pleasure to have each one of these women come by the box & their ability to manage their family, work & their training is very admirable!

SKILL:

8 MIN EMOM:

6 HANDSTAND PUSH-UPS

6 BOX JUMPS (24/20)

WOD:

4 ROUNDS: (3:00 rest between rounds)

400 METER RUN

30 JUMPING LUNGES

20 PUSH PRESS (95/65)

– Athlete’s will receive 4 scores for this WOD. One score/time for each round. Each round should be within seconds of one another. This WOD is all about learning how to pace!

(SQUAT) SNATCH

PHOTO: Veteran CrossFit Massapequa Athlete Billy G. about to beast some weight overhead. Billy comes in every day with a smile on his face and simply puts the work in. He and his wife (Jen G.) set a great example for their children by making physical fitness an important part of their lives.  

STRENGTH:

(SQUAT) SNATCH – 15 MINS TO BUILD TO A HEAVY 1 RM

WOD:

8 MIN AMRAP:

30 DOUBLE UNDERS

7 OVERHEAD SQUATS* (95/65)

* Overhead squats should all be done unbroken

HAPPY HUMP DAY!

STRENGTH:

10 MIN EMOM:

ODD – 3 BACK SQUATS FROM RACK @ 80%

EVEN – 6 BOX JUMP OVERS (30/24)

WOD:

6 ROUNDS FOR TOTAL BURPEES:

IN 40 SECONDS, ROW 100 METERS

– THEN –

WITH REMAINING TIME, AMRAP OF BURPEES

– REST 2:20 BETWEEN ROUNDS –

** EXTRA CREDIT **

3 SETS OF 1:00 WORK/1:00 REST

8 PUSH-UPS

– SUPERSET WITH –

MAX UNBROKEN DB SNATCHES* (50/35)

* DO NOT DROP DB'S AS THEY WILL BREAK!

PUSH JERK

PHOTO: A few of our fine CrossFit Massapequa athletes along with CrossFit competitor Rachel Martinez (purple headband) post WOD. Rachel competed at the CrossFit East Regional in Albany, NY this past weekend as part of Team Reebok CrossFit One. 

STRENGTH:

PUSH JERK – 15 MINS TO BUILD TO A HEAVY 1 RM

WOD:

4 SETS: (3 MINS REST BETWEEN EACH SET)

30 WALL BALL SHOTS (20/14)

20 CLEAN & JERKS (135/95)

– Athletes will receive 4 scores for this WOD. One score for each set.

GRUESOME FOURSOME PARTNER WOD!

PARTNER WOD:

"GRUESOME FOURSOME"

FOR TIME: (40 MIN CAP)

"KAREN"

150 WALL BALL SHOTS (20/14)

– THEN – 

"GRACE"

30 CLEAN & JERKS (135/95)

– THEN –

"HELEN"

3 ROUNDS EACH*:

RUN 400 METERS 

21 AMERICAN KBS (53/35

12 PULL-UPS

– THEN –

"RANDY"

75 POWER SNATCHES (75/55) 

– Each benchmark MUST be completed before moving on to the next.

* "HELEN" is to be done round for round (e.g. – athlete A works while Athlete B rests). Each partner must complete 3 rounds themselves.

BOX JUMP OVERS/DOUBLE UNDERS

PHOTO: CrossFit Massapequa Coach, Clemente M. taking a well deserved break during one of our Saturday Partner WOD’s. Thank you for all you do Coach C! It is a pleasure to have you as a part of the CrossFit Massapequa family!

SKILL:

4 SETS OF 1:00 ON/1:00 OFF OF EACH*:

BOX JUMP OVERS (24/20)

DOUBLE UNDERS

* Alternate between movements. For example, 1:00 of BJO’s followed by 1:00 of rest, then 1:00 of Double Unders follows by 1:00 rest. Each movement is to be done 4 times each.

WOD:

4 RFT: (16 MIN CAP)

40 SIT-UPS

20 BACK SQUATS (135/95)

10 SHOULDER TO OVERHEAD

** EXTRA CREDIT **

3 ROUNDS (NOT FOR TIME):

200 METER FARMER’S CARRY (70/53)

7 STRICT PULL-UPS

POWER SNATCH + (SQUAT) SNATCH

PHOTO: CrossFit Massapequa Athlete and hard working father of two great kids, Joe M. with a solid overhead lockout. Even with his busy schedule, Joe finds the time to train here with us and we love having him. Keep up the terrific work and progress Joe! 

STRENGTH:

EVERY 90 SECONDS FOR 15 MINS (10 SETS):

1 POWER SNATCH + 1 (SQUAT) SNATCH*

* Increase weight every 2 sets

WOD:

FOR TIME: (12 MIN CAP)

ROW 500 METERS

– THEN –

3 ROUNDS:

8 HANG POWER SNATCH (75/55)

15 TOES-TO-BAR

30 RUSSIAN KBS (53/35)

** EXTRA CREDIT **

DB HAMMER CURL AHAP** (3 X 8 EACH ARM)

– SUPERSET WITH – 

TRICEP KICKBACK AHAP (3 X 8 EACH ARM)

** As Heavy As Possible

SATURDAY'S PARTNER WOD

PHOTO: A few of the CrossFit Massapequa Athletes post WOD from this past week. All that fitness in one photo! Keep up the awesome work everyone! 

PARTNER WOD:

"FOLLOW THE LEADER STYLE"

30 MIN AMRAP:

10 TOTAL ROUNDS (5 FULL EACH):

3 GROUND TO OVERHEAD* (135/95)

6 BOX JUMP OVERS (24/20)

50 DOUBLE UNDERS (2X SINGLES)

* G2OH can be C&J or Snatch

10 TOTAL ROUNDS (5 FULL EACH):

5 PULL-UPS

10 HAND RELEASE PUSH-UPS

75 DOUBLE UNDERS (2X SINGLES)

10 TOTAL ROUNDS (5 FULL EACH):

7 HANG POWER CLEANS (135/95)

14 WALL BALL SHOTS (20/14)

100 DOUBLE UNDERS (2X SINGLES)

– Athlete's scores will be total rounds/reps completed in 30 mins