Skill: Kipping Pullups
3 Rounds fot time:
21 KB Swings 53/36
4 Rounds for time
30 Steps weighted Walking Lunge 45/25#
20 Toes to Bar
10 Handstand Pushups
Signup for Memorial Day Murph, order a t-shirt on their website by tomorrow so you get it in time.
4 rounds for time of:
27 Box jumps, 24″ box
11 Squat cleans, 145 pounds
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
1000M Row buy in
5 Rounds of
5 Burpee Muscle Ups
10 Hang Power Snatch 115/75#
We will scale the Burpee Muscle ups to Burpee Pullups
Sign up for Memorial Day Murph!
Select your heat at the gym, order a t-shirt online at www.mdmfundraiser.com and Hit up our FB page!
Mobility: Olympic Wall Squat page 343
100 Double Unders
then 3 Rounds of:
15 Overhead Squats 95#/65#
15 KB Swings 1.5/1
100 Double Unders
Cuban Rotations 5X5 heavier then last week
AMRAP 15 min
Run 50 Forward
Run 50 M Backwards
10 Push Press 95/65#
Warmup/Mobility: Super P-Laties
Strength/Skill: Deadlift 8 x 2 Start your first set at 50% and add weight each set. Rest 1 minutes between sets. Make the lift fast, explode off the floor, but lower it in control dont drop or slam it.
Conditioning: AMRAP 18 min:
9 Push ups
18 Situps – Butterfly
Order you Memorial Day Murph T-Shirt at http://mdmfundraiser.com/ now to get it on time.
5 Rounds for time:
30 Box Jumps 24/18
Cash Out: 3 sets of 10 reps V – outs on rings
Facebook Challenge Update: Everyone that checked in up to sunday got one entry for each time they checked in. I chose one winner at Random for the first prize. Jason Sanders was the winner of Bottle of PureParma Fish Oil. Congrats.
This week remember to check in and then after the WOD write a comment on our page or the post of the days WOD (I will post it on our facebook page each day). Or write a good status on your own page and tag CrossFit StonyBrook in the tag for more chances to win. This weeks Prize is a Starbucks Gift Card. Extra Prize for the one that makes me laugh the hardest.
Happy Mothers Day to all the Moms out there. Have a great day!
100 ft Walking lunge
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
We are closed today: Come join us and run the bench 5K. Wear your CrossFit Stony Brook t-shirt and show your pride. If you do it sign in to WODIFY to the 9 am class and enter your time.