Today's WOD

Monday 3.25
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

*Switching Arms Every 5 Reps For Push Press


Past wods

Sunday Funday
Reminder! Last call for Ager Bomb Gymnastic Workshop ! Register at the link below
https://www.conquestevents.net/events/agerbomb-workshop-at-islip-crossfit/details

Workshop will run from 9:30am to 1:00pm today!
Class will be at 8:00am! There is NO open gym today
Metcon (Weight)
30 minute running clock:
3 min transition time:

12 min to establish a 3 position power clean, score is total weight by all 3 team members
Metcon (AMRAP - Rounds and Reps)
Team of 3:
AMRAP 15
9/6 Calories
6 Burpees
3 Power Cleans (155,105)
*waterfall style*
Partner 2 can begin once Partner 1 is off the rower and so on.

 

Saturday 3.23
Reminder! Last call for Ager Bomb Gymnastic Workshop ! Register at the link below
https://www.conquestevents.net/events/agerbomb-workshop-at-islip-crossfit/details

beginners are welcome! We will be building on the fundamentals one step at a time, and is geared at athletes that are hopeful to achieve their first RX'd handstand push-up or pull-up!

Sunday, March 24 from 9:30am to 1:00pm
Class will be at 8:00am tomorrow!
Metcon (Time)
15-25-35
KB Swings (70,53)
Box Jumps (24,20)
Shoulder to Overhead (135,95)
Run 400m After each Round

 

Friday 3.22 = 19.5
Reminder! Last call for Ager Bomb Gymnastic Workshop ! Register at the link below
https://www.conquestevents.net/events/agerbomb-workshop-at-islip-crossfit/details

beginners are welcome! We will be building on the fundamentals one step at a time, and is geared at athletes that are hopeful to achieve their first RX'd handstand push-up or pull-up!

Sunday, March 24, 2019 from 9:30am to 1:00pm
Class will be at 8:00am this week!
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes