Wednesday 6-1-2011

Todays WOD

Power clean 1-1-1-1-1-1-1 reps

Quick Note on Class Schedule – After next week there will no longer be  the 11:00 class.  We are going to be changing the schedule for the summer.  Let us know what times would work best for you.  I was thinking about early morning.  Sound off in the comment section.

Tuesday 5-31-2011

Today’s Main Site Wod is:

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Everyone that didn’t do Murph yesturday this is the WOD.  If you did Murph Yesturday today’s your WOD will be a recovery WOD.  Designed to warm you up and get you loose and decrease soreness.  Come in this will help.

Sunday 5-29-2011

Todays WOD

Amanda

9-7-5

Muscle Ups

Snatch 135

Memorial Day Murph is tomorrow, dont forget no evening classes. Come honor the troops and perform one of our hardest workouts.

Saturday 5-28-2011

Reminder:  There will be no classes on Monday evening.  The only workout will be the Memorial Day Murph event.

Todays WOD

21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump

Friday 5-27-2011

There is still time to sign up for Memorial Day murphy.  All the way up to that day so there is no reason not to do it.

Todays WOD

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Thursday 5-26-2011

In Preperation for Memorial Day Murph todays WOD is Cindy

AMRAP 20 Minutes

5 Pullup

10 Pushups

15 Squats

Wednesday 5-25-2011

WOD

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

-or-

5 Pullups

15 Box Jumps

30 Sit-ups

Tuesday 5-24-2011

WOD

5 Rounds for time of

Shuttle Sprints or Row 200M

25 Pushup

Monday 5-23-2011

Warm up:

After you do your intitial warm up/DROM we are going to work on the push up postition as a group.  Then we are going to 1 pushup every 5 seconds for as long as you can in good form, up to 2 minutes.  In between each push-up we will be holding the plank position. 

WOD:

Seven rounds of:
35 Double-unders
1 Snatch

There is still time to sign up for the Memoriual Day Murph.  You will be able to sign up all the way throught to that day.  We will have a computer set up for people to signup day of.  But sign up early and help get CrossFit Stony Brook higher on the leader board.

Sunday 5-22-2011

21-18-15-12-9 reps of:
Snatches 115 lbs
Wall Balls 20 lbs
Knees-to-elbows

Post total time.