Wednesday 5/22/2013

Hey guys Memorial Day Murph is Sunday.  Tough WOD and a BBQ after.  Sign up for heat times in gym. We are Closed Monday Memorial Day.

Strength/Skill: 15 Minutes

Beginners – learn the clean and jerk

If you have been here a little and have worked on the clean spend the 15 minutes working up to a 1 RM Split Jerk.

5 Rounds for time:
5 Power Cleans 175/115#
5 Split Jerks 175/115#
10 X Shuttle Sprint 30 Feet
Rest 90 Seconds between rounds

Tuesday 5-21-2013

Sign up for Memorial Day Murph!  Also we will be closed on Monday Memorial Day.

Strength:  Back Squat work up to a 1 rep max

Conditioning:

For total Reps:
4 Min ME Walking Lunge
4 Min ME DB Snatch 40#/30# (alternating)
Rest 1 min
3 Min ME Walking Lunge
3 Min ME DB Snatch 40#/30# (alternating)
Rest 1 min
2 Min ME Walking Lunge
2 Min ME DB Snatch 40#/30# (alternating)
Rest 1 min
1 Min ME Walking Lunge
1 Min ME DB Snatch 40#/30# (alternating)

Monday 5-20-2013

Skill: Kipping Pullups

Helen

3 Rounds fot time:

Run 400M

21 KB Swings 53/36

12 Pullups

Sunday 5-19-2013

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.

Saturday 5-18-2013

4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
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.

Friday 5-17-2013

For time:

1000M Row buy in
-then-
5 Rounds of
5 Burpee Muscle Ups
10 Hang Power Snatch 115/75#

We will scale the Burpee Muscle ups to Burpee Pullups

Thursday 5-16-2014

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#
10 Pullups
15 KB Swings 1.5/1
then
100 Double Unders

Wednesday 5-14-2013

Mobility:

Cuban Rotations 5X5 heavier then last week

WOD:

AMRAP 15 min
Run 50 Forward
Run 50 M Backwards
10 Push Press 95/65#

Tuesday 5-14-2013

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 Deadlifts
9 Push ups
18 Situps – Butterfly

Order you Memorial Day Murph T-Shirt at http://mdmfundraiser.com/ now to get it on time.

Monday 5-13-2013

“Kelly”

5 Rounds for time:

Run 400M

30 Box Jumps 24/18

30 Wallballs

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.