WOD - Friday, 10.23.2015

*** Results will be on the blog tomorrow

COMPETITION ALERT!

On Saturday, November 14th, 9 of our stud Masters athletes will be competing at The Wodfather III at Empire State CrossFit in Larchmont, NY. It is one of the most competitive Masters competitions in the area. If anyone would like to join in supporing and watching these guys (and gal) crush it, SIGN UP AT THE FRONT DESK so we can arrange carpools. Competitors are:

Dan Baxt
Pat Mullaney
Joe Lennon
Chris Korolczuk
Greg Tricola
Pete Conevery
Ed Randazzo
Ginny Jager
Bob Gregor
 

All photos from Barbells for Boobs are now up @ http://www.superclearyphoto.com/CrossFit-Island-Park/Barbells-for-Boobs-CrossFit-Isla/n-VW3kwM/ 

Photo downloads are normally $20 but free to you all.  I'd just ask that you please consider making a donation to our team page if you download a few!

Barbells for Boobs donations @ Team Page



CROSSFIT

WARMUP
Run 400m
With a PVC:
10 Pass Throughs
10 Squat Pass Throughs
10 Behind the Neck Push Press
10 Overhead Squats
10 SOTS Press

With an empty barbell:
5 Behind the Neck Push Press
5 Behind the Neck Push Jerks
5 1 1/4 Overhead Squats

Review and execute complex

STRENGTH
In 15 minutes, go as heavy as possible from a rack:
3 Behind the Neck Push Jerks+3 Overhead Squats

Benchmark Friday!!
"Helen"

3 rounds:

400m Run
21 KB Swings (53/35)
12 Pull Ups

Accessory:
1 minute banded Supinated Wrist Stretch
1 minute banded Pronated Wrist Stretch

FITNESS (11AM)

WARMUP
20 jumping jacks, 5 inch worms + 1 push up, 10 boot straps, 20 jumping jacks, 10 air squats with a pause, 1 min bottom of the squat 200 m run

3 rounds for Quality: 3 wall walks, 12 KB push out, 6 strict toes 2 bar, 200m run

4 RFT: 1 length walking lunge (45/25), 15 kb swings (53/35), 6 burpees