Monday 2/24/2014

Weekly Warmup or Coaches Choice  2 rounds

  • 30 Double Under or 60 Single Unders
  • 5 Muscle Ups or Progression
  • 15 Push Ups
  • 15 Sit Ups

 On this WOD everyone is going to have a partner.  While one partner is going the other partner will be counting and keeping their reps legit.  So that means the box jumps must have full lockout at the top of the box, a Push Press not a Push Jerk and full lockout.   Toes to Bar both feet must hit the bar at the same time and your feet must come behind you when at full extension, also no bending of the arms.  THIS IS IF YOU ARE LOOKING FOR AN RX.

THE OPEN STARTS NEXT WEEK.  SO THIS WOD WILL GIVE YOU AN IDEA OF WHAT TO EXPECT.

WOD

WORKOUT 12 . 3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps, 24″ box
  • 115 pound Push press, 12 reps
  • 9 Toes-to-bar

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps, 20″ box
  • 75 pound Push press, 12 reps
  • 9 Toes-to-bar

 

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