WOD - Tuesday, 4.14.2015

Surprise CrossFit TOTAL... what an awesome job.  Great job on all your PRs and great lifts.  This is just the baseline before we retest in June!  Today marks 10 weeks to get stronger!  If you didn't have the chance to come today, please make sure to do this WOD during Open gym over the next week.  These numbers will be important for upcoming workouts.

CrossFit Kids Sunday Sessions are scheduled to begin this weekend.  Classes run between2:00 and 6:00 pm beginning this Sunday 4/19 for PreK - 8th grade. Registration is continuing this week at Long Beach Recreation Center.  Applications are available atwww.longbeachny.gov/rec or call 431-3890.

CROSSFIT

Warmup

Row 250m

3 rounds NFT:

10 Beat Swings
5 Push Ups
5 Jumping Air Squats
10 Russian KB Swings (53/35)

WOD 1

Every 4 minutes for 3 rounds:
500m Row
15 KB Swings (53/35)
1 round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

WOD 2

AMRAP in 8 minutes:

5 KB Thrusters Right Arm (53/35)
5 KB Thrusters Left Arm
30 Double Unders
3 Wall WalksFull recovery between wods. Shaun Cleary used the outdoor set up and didnt put anything away.

Fitness (11am)

Warmup

Run 200 m
5 inchworn + 2 push ups,
hip mobility

row  10 min for distance

10 min AMRAP-
10 pull ups,
10 KB Clean & Jerks (53/35),
10 jumping lunges