WOD - Tuesday, 9.15.2015

NEW CROSSFIT KIDS CLASSES COMING SOON!

Parents!  Now that school is underway, it’s time to sign your children up for CrossFit Kids Sunday Sessions which begin September 27.  Registration forms are available at the gym or you may sign up through Long Beach Recreation.  Bring friends – All are welcome.

We are looking forward to another fun-filled session!

Feel free to call Coach Molly 516-850-5628

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CROSSFIT

 

Row 200m
Run 200m
5 Bulldogs
20 forward hops
10 tuck jump

IWT

Part 1
2 rounds, 2 mins between rounds

10 Hang Squat Cleans @ 55%
3 min max effort row

Rest 5 mins

Part 2
3 rounds, 2 min rest between rounds
5 deadlifts @65%
1 min box jumps 24/20, games standard

Rest 5 mins

Part 3
60 pushups for time

 

FITNESS (11AM)

WARMUP
200m jog, foot drills, 1 length walking samsom stretch, 1 length knee to chest to sprinter.

ENDURANCE
6x 200m sprints; rest 2 min between.

WOD
3 RFT: 8-8 KB C&J (53/35), 10 dips, 25 situps