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michael@crossfitstonybrook.com
4 weeks 1 day ago

Warmup: 5 Min
EMOM x 2 MINUTES
30 Mountain Climbers into Max
Plank Hold
into...
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

michael@crossfitstonybrook.com
1 month ago

Warmup: 5 Min AMRAP
10 Jumping Jacks
10 DB Deadlifts
10 DB Curl and Press
10 Up-Downs

Strength 12 Min EMOM
1) 6 DB Snatch Right + 6 DB Push Press Right
2) 6 DB Snatch Left + 6 DB Push Press Left

michael@crossfitstonybrook.com
1 month ago

Warmup 5 Min AMRAP
30 Jumping Jacks
5 Burpees
30 Mountain Climbers
5 Burpees

AMRAP 5 Min
5 Situps
10 Lemon Squeezers
15 "Air" Chest Flys (no wieght)

michael@crossfitstonybrook.com
4 weeks ago

Warmup 5 Min
Run 400M
into AMRAP in remaining time
10 Jumping Jacks
10 Lunges
10 Air Squats

Every 2:30 for 6 Sets
Run 200M
15 Front Squats

michael@crossfitstonybrook.com
1 month ago

Warmup 5 Min
Run 200M
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

3 Sets
1 Min Tricep Ext.
1 MIn Bent Over Rows
1 Min Calf Raises
1 MIn Rest between sets

michael@crossfitstonybrook.com
1 month ago

Warmup 5 Min
:20 on / :10 off
Up Down Deadlifts

5 Sets E3MOM
10 Tempo Strict Press 
10 Tempo Deadlifts
Tempo 2111

2 Min Plank
2 Min Deadlifts
2 Min Push Press
2 MIn Deadlifts
2 Min Plank

michael@crossfitstonybrook.com
1 month ago

Warmup 5 Min 
Run 100M
10 Air Squats
10 Alt Reverse Lunges

EMOM 5 Min
10 Mountain Climbers + 5-10 Pushups + Plank remaining time

8 Min EMOM
1) Max Burpees
2) Max Air Squats

rest 2 min

michael@crossfitstonybrook.com
1 month ago

Warmup - 5 Min EMOM
7 Pushups + Max Mountain Climbers

E2MOM X 5 Rounds
10 Suitecase Lunges + 10 Power Cleans

15 Min
Run 800M
into AMRAP in remaining time
21-15-9 Front Squats
9-9-9 Devils Press

michael@crossfitstonybrook.com
1 month ago

5 Min Warmup
2 Min AMRAP
20 Jumping Jacks
10 Situps
5 Up downs


rest 1 min 


AMRAP 2 Min
20 Single Unders
10 Situps
5 Burpees

EMOM 5 Min
:30 Max Reps Floor Press + :30 Max Hold Glute Bridge

michael@crossfitstonybrook.com
1 month ago

EMOM 5 MIn
5 Burpees into Max Single Unders or Jumping Jacks

AMRAP 3 min
10 Mountain Climbers
5 Pushups

3 Min AMRAP
50 Mountain Climbers
Max Pushups

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