WOD - Thursday, 8.13.2015

OG Brendan Bella loves wallBALLS

OG Brendan Bella loves wallBALLS

CROSSFIT KIDS SIGNUPS!!!!

Sign ups for the CrossFit Kids Fall Session are now taking place at the Long Beach Recreation Center.  Classes begin Sunday September 27.  For more information see the flyer posted at the gym or call Molly Zarba 516-850-5628.  The Kids have loved the Sunday summer sessions so we're sure they're going to have even more fun this fall!

***** If you have a HERO WOD in memory of someone you know please get them in this week by Aug 16th.

***** Sunday Aug 16th the gym will be closed and we will meet at 8:45am at Laurelton Beach for a fun BEACH WOD.  We did this a few weeks back and it was a great day!!! 

CROSSFIT
WARMUP
1 minute max Double Unders/attempts

10 Burpee Pull Ups+15 second bottom hang on last rep
1 minute wrist stretch

With an empty barbell:
6 Strict Press
6 Push Press
6 Strict Press from Split Position
6 Split Jerks with pause at bottom of dip
6 Split Jerks with pause in split position
6 Split Jerks

STRENGTH
0-7 minutes, build to a heavy 3 Push Press
7-14 minutes, build to a heavy 3 Split Jerk

WOD
5 Rounds:
50 Double Unders
2 Rope Climbs

-rest 2 minutes-

15-12-9
Russian KB Swings (70/53)
Burpees

FITNESS (11AM)

WARMUP
400m run, 10 leg swings each direction, 1 length of kossacks, 1 length of tuck jump- broad jump, 5 burpee pull up

3 rounds of: single arm OH carry 120m each arm,8-8 single arm high pull, 30 sec ring suppor

t16 min EMOM: A) 15 KB swings (53/35), B) 15 wall ball (20/14) C) 200m sprint D) rest