WOD 5.31.23

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A. Super Set Snatch Complex 1-1-1-1-1-1 1 Snatch Complex = 1 Snatch Pull + 1 Power Snatch + 1 Snatch Skill Work Strict Handstand Push-up Prep and Progression Bar Muscle Up Prep and Progression B. For Time* 5 Rounds 3…

WOD 5.30.23

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A. EMOM For 10 Minutes (10 Rounds) 2 Clean Pull @ 100% 1RM Clean B. For Time* 5 Rounds 8 Box Jump 24/20" 10 Sit Up 12 Russian Kettlbell Swing 2P/1.5P 250M Row *15 Minute Time Cap

WOD 5.30.23

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Memorial Day Murph is on Monday, May 29th 2023. All class in Gymnastics and Parkour will be closed. However, CrossFit will be open for two classes: 8:00 a.m. 9:30 a.m. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,…

WOD 5.28.23

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A. Snatch Balance 5-4-3-2-1 B. For Time* 3 Rounds 20 Alternating Dumbbell Snatch 50/35# 15 Wall Ball 20/14#, 10//9' 10 Burpee-over-Dumbbell *12 Minute Time Cap

WOD 5.27.23

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A. Partner Workout In Teams Of Two: 200 Double Unders 20 Wall Walk 60/45 Row Calories 100 American Kettlebell Swings, 53/35 lbs 60/45 Row Calories 20 Wall Walks 200 Double Unders

WOD 5.26.23

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A. Establish A Turkish Get-up 1RM, Each Arm B. For Time 21-15-9 Reps Of... Thruster, 95/65 lbs Lateral Burpee Over Bar Sit-up

WOD 5.25.23

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A. Back Squat 5-5-5-5-5 B. 12 Minute AMRAP 200M Run 10 Dumbbell Box Step Up 50/35 200M Run 10 Devils Press 50/35

WOD 5.24.23

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A. Clean Complex 1-1-1-1-1-1 1 Clean Complex = 2 Power Clean + 2 Push Jerk B. "The Cheif" For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans 61/43 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle…

WOD 5.23.23

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A. Super Set Overhead Squat 5-5-5-5-5 Band Assisted. Nordic Hamstring Curl 40X0 8-8-8-8-8 Skill Work Pull-up Prep and Progressions B. For Time 600m run 30 kettlebell swings 1.5/1P 18 pull ups 400m run 21 kettlebell…

WOD 5.22.23

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A. Bench Press 5-5-5 Round 1: 5 Reps @ 65% Round 2: 5 Reps @ 75% Round 3: 5 Reps @ 85% Skill Work: Ring Dip Prep and Progressions B. 12 Minute AMRAP 10 Ring Dip 15 Deadlift 61/43 20/15 Calorie Row