26 Benson Lane Merrick, NY 11566 | (516) 868-7767
Strength:
Floor Press -or- Bench Press 5×5
Basics:
3 Rounds For Time
200m Run
5 Burpees
25 KB Swings
200m Run
5 Push ups
25 Box Dips (Dips off bench or box)
CrossFit WOD:
3 Rounds For Time
400m Run
5 Burpee Box Jumps
50 Jump Ropes
400m Run
5 HSPU
50 Box Dips (Dips off bench or box)
“Pain is temporary, but PRIDE lasts FOREVER”
Strength:
Front Squat 5×1 (One or two warm ups of 10 reps)
WOD:
3 RFT
Back Squat 30 (155/105)
KB Walking Lunges 30 (35/15) Each Leg Counts As One Rep- 15 Each Leg
Double Unders 30 – or 90 regular Jump Ropes
Sit Ups 30
MONDAY 2/18
“Weaver”
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.
6am, 9am, and 10am are regular crossfit classes.
630pm and 730pm “surprise” classes will be held with Noah and Dan. Basics are welcome for both classes. (Bring a friend or family member to experience CROSSFIT STRONG ISLAND)
12 Min AMRAP
Cash Out: 800m Run
Strength:
Push Press: 5 x 5
WOD:
“Power Drill”
5 RFT
5 HSPU
10 Power Clean (135/95)
15 Burpees
20 KBS (55/35)
25 Wall Ball (20/14)
*rest 3 minutes
“Me Against Myself”
Strength:
KB Thrusters
WOD:
“TRIPLE B”
10 Wall Balls (20/14)
10 KB Swings (55/35)
10 Burpees
On Time every 2 minutes for 20 minutes
(Start…when the clock hits 2 minutes start again, 4:00 start again, etc..)
All Levels:
Skill Work of Choice 15 Minutes
(Work on weak points; Kipping Pull Ups, HSPU, Clean, Snatch etc..)
WOD:
10-1 KB Swings (55/35)
1-10 Burpee Pull Ups
