GYMNASTICS SKILL WORK & 5RFT

A) Gymnastics Skill Work:

3 Rounds for Quality:

12s L-Sit Hold
12s Ring Support
25s Handstand Walk or Handstand Hold

B) WOD:

5 RFT: (25:00 Cap)

Run 400 Meters (S = 200 Meter Run)
20 Ground to Overhead w/ a plate (Rx = 45/25, S = 35/25, 25/10)
12 Burpees to your plate (S = 10 Burpees)

C) Extra Credit: (After Class)

5:00 of ”Recovery” work (bike, jog, light sledpull powerwalk) done @ a conversational pace

SPEED PUSH PRESS, T2B WORK & AMRAP 18

A) Strength:

1) EMOM 6:
3 Speed Push Press @ 70-75%
– Can be done TnG

B) WOD:

AMRAP 18:

40 Double Unders( S = 60s DU Attempts, 40 Single Unders)
30 Sit-ups
20 Calorie Row* (S = 18/15 Cals, 15/12 Cals)
10 Hang Power Cleans (Rx = 135/95, S = 115/75, Russian KBS 53/35)

*Alternate Options:
20 Calorie Row = 15 Calorie Bike or 200 Meter Run

C) Extra Credit:

Superset of:
– Banded Facepulls (3 x 15). No rest.
– Overhead Banded Tricep Extensions (3 x 25). No rest.

HAPPY LABOR DAY – "JENKINS"

Happy Labor Day! CrossFit Massapequa will be running a weekend schedule today with classes offered at 8, 9 & 10:00 A.M.

A) WOD:

AMRAP 40 w/ a Partner:

50 Burpees
400 Meter Run (S = 200 Meter Run)
50 American KBS (53/35)
400 Meter Run
50 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
400 Meter Run
50 Push-ups (S = Box Push-ups)
400 Meter Run

*Split work between athletes as needed. Run is complete together.

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.