Archive for March, 2016

Thursday’s Program

Thursday, March 31st, 2016

Dawn_03_31_16

Warm-up:

Junkyard dog

3 rounds Burger warm-up (Clean) 

 

Skill:

Muscle-up review 

 

WOD:

3 rounds 

120x Double unders

10x Clean and jerk (135 / 95)

8x Ring muscle-ups

Rest 2 minutes between rounds

 

Post time to comments.

 

Goal of the week:

Run 1 mile before or after class

Wednesday’s Program

Wednesday, March 30th, 2016

Class_03_30_16

Warm-up:

Coaches choice

 

Work capacity:

6 minute EMOM

Odd: 30 second C2B pull-ups

Even: 30 second T2B

 

Skill:

Push jerk activation and resting at top 

 

WOD:

15 minute AMRAP 

5x Push jerk (185 / 135)

10x Pull-ups

15x Air squats

 

Post rounds to comments.

 

Goal of the week:

Run 1 mile before or after class

Tuesday’s Program

Tuesday, March 29th, 2016

Kali_03_29_16

Warm-up:

Coaches choice

 

Skill:

HSPU kip review

Deadlift tap and go technique

 

Work Capacity:

8 minute EMOM

Odd: 10x Deadlift (tap and go)

Even: 30 second double unders

 

WOD:

“Diane”

Compare to Friday, November 6th, 2015

21-15-9 reps

Deadlift (225 / 155)

HSPU

 

Post time to comments.

 

Goal of the week:

Run 1 mile before or after class

Monday’s Program

Monday, March 28th, 2016

Ron_03_28_16

Warm-up:

Coaches choice

 

Skill:

Med ball cleans

 

Strength:

Bench press 1RM

 

WOD:

42x Med ball cleans (20 / 14)

24x Bench press (bw)

30x Med ball cleans

15x Bench press (bw)

18x Med call cleans

9x Bench press (bw)

 

Post time to comments.

 

Goal of the week:

Run 1 mile before or after every class

Happy Easter!

Sunday, March 27th, 2016

CrossFit_Easter-Bunny

Open Mat at 10am Easter Sunday with Coach Kelly!! Happy Easter!!

Saturday, March 26th, 2016

“Jennifer”

Saturday, March 26th, 2016

Gabby_03_26_16

Warm-up:

Coaches choice

 

Strength:

Deadlift

1 RM

 

WOD:

“Jennifer”

5 rounds

15x Push-ups

20x Weighted sit-ups (15 lbs.)

5x Deadlift @ 75% 1RM

 

Post time to comments.

 

Skill of the week:

Push-ups

“Workout 16.5”

Friday, March 25th, 2016

Ben_03_25_16

 

Warm-up:

Coaches choice

 

WOD:

“Workout 16.5”

21-18-15-12-9-6-3 reps of:

(95 / 65)

Thrusters

Bar Facing Burpees

 

Post time to comments.

 

Skill of the week:

Push-ups

Attn: Open Athletes

Thursday, March 24th, 2016

The Games Class will be held Friday 3/25 @530pm due to Easter Sunday.   There will also be time available Friday am 830-1030 to do the open Wod if needed.  NO regular classes Friday pm, but the gym will be open, so come on in!

Rest in Peace Kenneth Smith

Thursday, March 24th, 2016

Funeral arrangements for KC’s dad
Kenneth Smith

CS Bartholomew funeral home
302 S. Bedford Ave
Bellmore NY 11710

Friday 3/25 2-4 pm 7-930 pm
516 785-0225