CrossFit Stony Brook

Friday 5-24-2013

Michael Denicola — Fri, 24 May 2013 00:51:41 +0000

Memorial Day Murph is Sunday, during the event please don’t park in front of the gym or the pool store. Thank you.

For time with a 53/35# KB

Walk 200M Carry Overhead
2 Burpees
26 Toes to bar
2 Burpees
26 KB Swings
2 burpees
26 Thrusters Right
2 buprees
26 Thusters Left
2 Burpees
Walk 200M Carry Overhead
26 Toes to bar
2 Burpees
2 Burpees
26 KB Swings
2 Burpees
26 KB Cleans
2 Burpees
26 KB cleans
2 Burpees

Thursday 5-23-2013

Michael Denicola — Thu, 23 May 2013 05:33:17 +0000

Mobility: Cuban rotations 5×5

WOD:

AMRAP 15 Min:

SDHP 95#
Ring Dips

This will be a ladder start with 1 rep of each exercise and go up by one each round. Your score will be rounds and reps.

Wednesday 5/22/2013

Michael Denicola — Tue, 21 May 2013 22:20:04 +0000

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

Michael Denicola — Tue, 21 May 2013 01:47:54 +0000

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

Michael Denicola — Mon, 20 May 2013 00:30:40 +0000

Skill: Kipping Pullups

Helen

3 Rounds fot time:

Run 400M

21 KB Swings 53/36

12 Pullups

Sunday 5-19-2013

Michael Denicola — Sun, 19 May 2013 02:02:34 +0000

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

Michael Denicola — Sat, 18 May 2013 02:01:26 +0000

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

Michael Denicola — Fri, 17 May 2013 01:46:18 +0000

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

Michael Denicola — Wed, 15 May 2013 22:54:22 +0000

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

Michael Denicola — Tue, 14 May 2013 21:48:51 +0000

Mobility:

Cuban Rotations 5X5 heavier then last week

WOD:

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