Month: December 2014

12.31.14

New Years Eve WOD

In teams of 2-4
10 minutes – MAX Calorie row
9 minutes – MAX 200m runs
8 minutes – MAX Walking Lunge Steps
7 minutes – MAX Burpees
6 minutes – MAX Kettlebell swings
5 minutes – MAX Toes to bar
4 minutes – MAX Cluster
3 minutes – MAX Front Squat
2 minutes – MAX Power Clean
1 minute – MAX Deadlift

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SCHEDULING REMINDER

Wednesday – 9:30am Warm-up, NYE WOD begins at 10:00am!
Thursday – Closed
Friday – Closed AM, regular from 2:30 on.
Saturday – Regular
Sunday – Regular

12.30.14

A.
Clean and Jerk:
1×3+1@60%
1×3+1@65%
1×2+1@70%
4×2+1@75%

B.
In 10:00 get as far into the ladder as possible of…
1 Clean and Jerk (225/155)
10 Double unders
2 Clean and Jerk (225/155)
20 Double unders
3 Clean and Jerk (225/155)
30 Double unders
4 Clean and Jerk (225/155)
40 Double unders
5/50, 6/60, etc. until time expires.

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SCHEDULING REMINDER

Tuesday – Regular
Wednesday – 9:30am Warm-up, NYE WOD begins at 10:00am!
Thursday – Closed
Friday – Closed AM, regular from 2:30 on.
Saturday – Regular
Sunday – Regular

CrossFit Gymnastics

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Register today HERE!

12.29.14

A.
Snatch:
1×3@60%
1×3@65%
1×2@70%
4×2@75%

B.
Back Squat
1×3@70%
4×3@75%

C.
Tabata
Bottom to bottom air squats

D.
Immediately following C….
Run 800m

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Scheduling Reminder:
Monday – Regular
Tuesday – Regular
Wednesday – 9:30am Warm-up, NYE WOD begins at 10:00am!
Thursday – Closed
Friday – Closed AM, regular from 2:30 on.
Saturday – Regular
Sunday – Regular

12.24.14

12 Days of Christmas

Day 1 – Squat Snatch (135/95)
Day 2 – Box Jump (24/20)
Day 3 – Push Press
Day 4 – Toes to Bar
Day 5 – Hang Power Clean
Day 6 – Hand-release Push-up
Day 7 – Deadlift
Day 8 – Pull-ups
Day 9 – Kettlebell Swings (53/35)
Day 10 – Walking Lunge (L/R=1)
Day 11 – Wallballs (20/14)
Day 12 – Thrusters

Complete day 1,
then day 2 then 1
then day 3 then 2 then 1,
then day 4 then 3 then 2 the 1
etc… until you complete day 12 and finish through to 1

Scheduling Reminder:
Wednesday – 9:30 Warm-up, 12 days of Christmas WOD begins at 10:00am, wear your ugly christmas sweater, and bring some of your delicious homemade (but not necessarily paleo) cookies to enjoy afterwards!
Thursday – Closed
Friday – Regular
Saturday – Regular
Sunday – Regular

12.23.14

A.
Clean & Jerk:
2+1@60% (2 Cleans + 1 Jerk @ 60%)
2×2+1@65% (2 sets of 2 Cleans + 1 Jerk @ 65%)
3×2+1@70%

B.
16: AMRAP
2 Power Cleans (185/125)
3 Muscle-ups
5 Handstand Push-ups

Rx+
(225/145)
Strict HSPU

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Tuesday!!!
FAA Holiday Party:
At the Parrot Bar & Grill
667 Montauk Highway
Bayport NY 11705
7:00pm til [the sun comes up]

Scheduling Reminder:
Tuesday – Regular AM, last PM class is 5:30
Wednesday – 9:30 Warm-up, 12 days of Christmas WOD begins at 10:00am, wear your ugly christmas sweater, and bring some of your delicious homemade (but not necessarily paleo) cookies to enjoy afterwards!
Thursday – Closed
Friday – Regular
Saturday – Regular
Sunday – Regular

12.22.14

A.
Snatch:
2@60% (2 reps at 60%)
2×2@65% (2 sets of 2 reps at 65%)
3×2@70%

B.
Back Squat:
5 x 3 @70%

C.
16 sets:
:20 on
:10 off
Alternating between sets of…
Power Snatch (95/65)
Air Squat

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Tuesday NIGHT!!!
FAA Holiday Party:
At the Parrot Bar & Grill
667 Montauk Highway
Bayport NY 11705
7:00pm til [the sun comes up]

Scheduling Reminder:
Monday – Regular
Tuesday – Regular AM, last PM class is 5:30
Wednesday – 9:30 Warm-up, 12 days of Christmas WOD begins at 10:00am, wear your ugly christmas sweater, and bring some of your delicious homemade (but not necessarily paleo) cookies to enjoy afterwards!
Thursday – Closed
Friday – Regular
Saturday – Regular
Sunday – Regular