WOD - Friday, 8.14.2015

Motisi always loves smiling for the camera

Motisi always loves smiling for the camera

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!!! 

Hero WOD Friday

Warmup

250m row

20 band pull aparts
5 inch worm push ups
5 shoulder rotations (break dance)
10x1 good morning+1 back squat with empty bar

With an empty bar

5 clean lift offs
5 power cleans
30 second front squat hold
5 squat cleans 

Setup/Get upside down/ prep for WOD

"J.J."

1-10 Squat Cleans (185/115)
10-1 Parallette Handstand Pushups

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Scaling options

1 - Deficit Handstand Pushups (2 plates)
2 - Deficit Handstand Pushups (<2 plates)
3 - Flat surface handstand pushups
4 - Handstand pushups with abmats (max 2)
5 - 2x reps, pike pushups off box
6 - Seated KB Floor Press (heaviest possible with good form)

 

FITNESS
WARMUP

400m run, 10 leg swings each direction, 10 arm circles (forward/back/across the chest), 10 beat swings, 5 inch worms

WOD 1
10 min AMRAP 40 DU, 15 KB Swings (53/35)

WOD 2
3 RFT: 2 lengths OH walking lunges w/plate, 12 burpees, 10 toes 2 bar