Sunday 12/11/2016

Warm up:  Stretch

Strength:  5 sets of 100 foot farmers walks, work up to a heavy weight.  (Post your weights in zenplanner)

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Partner WOD

Break up anyway you want.

Every 3 minutes you must do 5 (50 foot shuttle runs) (both partners)

3 Rounds

30 Power Cleans (135/95)
30 T2B
20 Push-ups
20 Box Jumps (24)(20)
10 Front Squats (155)(105)
10 Muscle-ups (sub 2 C2B Pull-ups + 2 Ring Dips = 1 Muscle-up)

 

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949