Friday 2/11/2016

Warmup x 2

Muscle up progression

  • 10 Rings swings to Hips (Hi rings)
  • 10 False grip pulls to chest (low rings)
  • 10 Ring Pulls to Dip Position (use and if necessary) (low rings)
  • 10 False grip turnovers (low rings)

 

 

BBW: Take 15 minutes and work on Drop Snatch to failure then Snatch Balance to get a 1 rep max. All movements are from the rack.

 

WOD – Dead Sprint

6 minute time cap

 

Movement Details – Men

Complete for Time:

Level III (3)

15 Deadlifts at 275 lbs

5 Muscle Ups

12 Deadlifts at 275 lbs

4 Muscle Ups

9 Deadlifts at 275 lbs

3 Muscle Ups

6 Deadlifts at 275 lbs

2 Muscle Ups

3 Deadlifts at 275 lbs

1 Muscle Ups

Level II (2)

15 Deadlifts at 185 lbs

15 Straight Leg Box Dips

12 Deadlifts at 185 lbs

12 Straight Leg Box Dips

9 Deadlifts at 185 lbs

9 Straight Leg Box Dips

6 Deadlifts at 185 lbs

6 Straight Leg Box Dips

3 Deadlifts at 185 lbs

3 Straight Leg Box Dips

Level I (1)

15 Deadlifts at 115 lbs

15 Bent Knee Box Dips

12 Deadlifts at 115 lbs

12 Bent Knee Box Dips

9 Deadlifts at 115 lbs

9 Bent Knee Box Dips

6 Deadlifts at 115 lbs

6 Bent Knee Box Dips

3 Deadlifts at 115 lbs

3 Bent Knee Box Dips

Movement Details – Women

Complete for Time:

Level III (3)

15 Deadlifts at 215 lbs

5 Muscle Ups

12 Deadlifts at 215 lbs

4 Muscle Ups

9 Deadlifts at 215 lbs

3 Muscle Ups

6 Deadlifts at 215 lbs

2 Muscle Ups

3 Deadlifts at 215 lbs

1 Muscle Ups

Level II (2)

15 Deadlifts at 135 lbs

15 Straight Leg Box Dips

12 Deadlifts at 135 lbs

12 Straight Leg Box Dips

9 Deadlifts at 135 lbs

9 Straight Leg Box Dips

6 Deadlifts at 135 lbs

6 Straight Leg Box Dips

3 Deadlifts at 135 lbs

3 Straight Leg Box Dips

Level I (1)

15 Deadlifts at 75 lbs

15 Bent Knee Box Dips

12 Deadlifts at 75 lbs

12 Bent Knee Box Dips

9 Deadlifts at 75 lbs

9 Bent Knee Box Dips

6 Deadlifts at 75 lbs

6 Bent Knee Box Dips

3 Deadlifts at 75 lbs

3 Bent Knee Box Dips

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

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