26 Benson Lane Merrick, NY 11566 | (516) 868-7767
CrossFit Strength:
Strict Pull Ups 3 Sets till Failure
CrossFit WOD:
1 Mile Run
20 KB Swings (25/35)
20 KB Swings (35/55)
20 KB Swings (45/70)
20 KB Swings (35/55)
20 KB Swings (25/35)
500 Meter Row
20 Burpees
1 Mile Run
Cash Out:
2 Rounds
10 Toes Through Rings
50 Crunches
Strength
On the 2nd minute for 10 min
5 HSPU
10 Chest to Bar pull ups
WOD
26 min AMRAP
Buy in 1 mile run (run s included in 26 min)
followed by as many rounds of
26 Push Press 95/65
26 pull ups
26 push ups
HAPPY BIRTHDAY COACH CHRIS!!!!!!!!!!!!!!
WOD:
Men:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Women:
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
STRENGTH
3 stations rotating every minute to a different station for 9 minutes
Sled Push
Jump Rope
Weight Push ups
WOD
4 Rounds for time
50 Squats
10 Pull ups
5 Hang Cleans 135/95
-Regular CrossFit Class will be held at 8pm as usual. It will be an open floor to do the WOD.
Strength: Handstand Push-ups 5 x max
WOD:
21-15-9
Cash Out: 2 rounds
Special training classes start Tuesday 3/26/13, keep your eyes open and follow our special class schedule online at our blog. All members welcome to train whether or not competing with us on race day. These classes will involve running, and obstacle course training. A portion of most classes will be held outdoors so dress accordingly. Let the fun begin…
www.spartanrace.com
Strength:
Power Snatches 5×3
CrossFit WOD:
5 RFT
10 Power Snatches
15 Push Ups
20 Ab Mat Sit Ups
