Tuesday 09.16.2014

Back Squat
30-1-20-1-10-1
then
3 Sets not for time
10 SIngle leg Romanian Deadlift (each leg) AHAP
20 Hollow Rocks

We have fans!

image image

Monday 09.15.2014

4 x 3 minute AMRAP w/1 min recovery:
400 M Run,
then
Odd Set: Power Snatch 95/65 Rx+ 115/75
Even Set: Pull -ups Rx+ C2B Pull up

Screen Shot 2014-09-14 at 5.32.59 PM

Saturday 09.13.2014

Team WOD

Teams of 3 Rx+ team of 2
100 Calorie row
100 Burpee box overs 24/20
100 Pull-ups
100 Jumping lunges
100 Dumbbell Snatches 45/25#
One partner working at a time

Good luck to Christina and Dana today as they compete in the Flex on the Beach

10616666_357994654355279_3310189433665466533_n

Friday 09.12.2014

Front Squat
5-5-3-3-1-1
then
3 Rounds
AMRAP 3 mins:
Row 500m
In the remaining time max reps Dumbell thrusters 45/25#
rest 2 minutes
Score is total number of thrusters

Finding time to get in a quick set on the new Reverse hyper while unpacking the Rogue order

Thursday 09.11.2014

EMOM for 7 minutes
2 Squat Snatch, ascending weight
4 rounds for time:
3 rope climbs
5 Power snatch 115/75# Rx+ 135/95#
75 double unders

Wednesday 09.10.2014

Deadlift
Take 15 min to work up to a 3 RM
then
“Diane”
21-15-9
Deadlift 225/155#
HSPU

If you build it they will come…

image

Tuesday 09.09.2014

Press 5-5-5 ascending

For time:
50 KB Swings 53/36# Rx+72/53#
40 box jumps 24/20″ Rx+30/24″
30 Burpee
20 C2B Pull-ups
10 Ring Dips Rx+MUs

10592756_952246998125059_8141655142833545723_n

Monday 09.08.2014

Back Squat 5-5-5 across

3 rounds for time:
20 wallball 20/14 Rx+ 30/20#
10 Toes-to-bar
5 Power Cleans 155/105 Rx+ 185/135#

We got some great coverage in the LIC Post over the weekend.

How many CrossFitters does it take to hang a speaker?

10646979_952247208125038_4934979067953151018_n

Saturday 09.06.2014

Santora

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

santora

US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.

He is survived by his parents Gary and Theresa, and sister Gina.

Friday 09.05.2014

Hang Snatch
5×2 AHAP
then
4 Rounds for time:
10 Overhead Squat 135/95#
20 Wall Ball 20/14#

Mike C  taking a post WOD siesta on the sidewalk.

image