W.O.D FOR SUNDAY 1/11/2015

BBW

EMOM 5 MINUTES 5 SUMO DEADLIFT HIGH PULL / 4 BURPEE OVER THE BAR

TEAM WOD TEAM OF TWO

( SEE BELOW FOR CLASS ENDING IN ODD # OF ATHLETES)

50″ OVERHEAD WALKING LUNGE STEP 45/25 EA. ATHLETE

6 ROPE CLIMBS (TEAM CAN BREAK IT UP ANYWAY)

20 OVERHEAD SQUAT 95/55 (TEAM CAN BREAK IT UP ANYWAY)

100 WALL BALL 20/14 (TEAM CAN BREAK IT UP ANYWAY)

60 V-UP (TEAM CAN BREAK IT UP ANYWAY)

50 CAL ROW (TEAM CAN BREAK IT UP ANYWAY)

IF THERE’S AN ODD # OF PEOPLE IN THE CLASS , CREATE ONE TEAM OF 3 ONE TEAM MEMBER WILL GO, THEN THE OTHER 2 TEAM MEMBERS WILL GO AT THE SAME TIME. WHICH EVER OF THE TWO FINISHES THE AGREED # OF REPS FIRST CAN BE ACCEPTED AND SWITCH BACK TO THE SINGLE OPERATOR OF THE TRIO. ( TWO WILL BE OPERATING AS ONE)

 

 

 

 

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