Friday 1/29/2015

3-12-16 Bellmore

Warm Up Emom5
7 muscle snatch 7 cal row

Strength Front Squat 6×3 @80%

WOD “Powerball”

13 MIN AMRAP:

Complete as many reps of possible during the following triplet:

  • 10 Power Cleans
  • 20 Wall Balls | Med Ball Cleans
  • 30 Double Unders | Single Unders

Movement Details – Men

Level III (3)

10 Power Cleans at 135 lbs.
20 Wall Balls- 20 lbs. ball at 10 ft. target
30 Double Unders

Level II (2)
10 Power Cleans at 95 lbs.
20 Wall Balls- 20 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 65 lbs.
20 Med Ball Cleans at 20 lbs.
30 Single Unders

Movement Details – Women

Level III (3)
10 Power Cleans at 95 lbs.
20 Wall Balls- 14 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 65 lbs.
20 Wall Balls- 14 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 45 lbs.
20 Med Ball Cleans at 14 lbs.
30 Single Unders

Cash out

3 rounds
30 second LSit hold 15 vups

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949