Sunday 2/14/2016 “St. Valentines Day Massacre”

Warmup: Partner warmup 2x

  • 50 ft wheelbarrow
  • 50 firemans carry
  • 10 ea. side wall ball twist (each partner should be back to back)
  • 10 leg raisers (partner should be holding other partners ankles-while that partner pushes the legs back towards the floor)

Skill: Take 10 minutes to find your max high jump. Use the yellow mats and place them on top of the box jumps to avoid injuries.

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“St. Valentines Day Massacre”

Partner WOD -Co-ed Teams (if possible)

For time:

  • 100 Double Unders
  • 50 Wallballs 20#/14#
  • 75 KB Swings 53#/35#
  • 100 Push Ups
  • 150 Sit-Ups
  • 200 Squats
  • 100 Double Unders

Only 1 partner goes at a time, these are shared reps. These are co-ed teams. While one partner is doing the WOD the other partner must hold their Wallball over their head. If the ball hits the ground it is a 10 burped penalty for the team.

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