WOD - Wednesday, 4.15.2015

Too good not to post.  You're great banegas

Too good not to post.  You're great banegas

Results from a packed house -- 100+ athletes getting their exercise on.  Spring is in the air and the fitness is happening.

CrossFit Kids Sunday Sessions are scheduled to begin this weekend.  Classes run between2:00 and 6:00 pm beginning this Sunday 4/19 for PreK - 8th grade. Registration is continuing this week at Long Beach Recreation Center.  Applications are available atwww.longbeachny.gov/rec or call 431-3890.


200m Run

High Knees (one length)
Butt Kicks (one length)
High Jump/Broad Jump (one length)

With an empty bar:

5 Goodmornings
5 Push Press Behind the Neck
5 Clean Lift Offs
5 Power Cleans
5 Shoulder to Overhead

Strength --- X-WOD

5x3 Back Squat 23X2 Tempo @50% of 1RM

2-1-2-1-2 PVC Jumps

We will review PVC Jumps in class. Think jumping OVER a hurdle with out the danger of actually using a hurdle.


Review Bear Complex (Clean-Front Squat-Shoulder to Overhead-Back Squat-Back to Overhead)

Vintage CrossFit HQ video of the bear complex!


400m Run
5 Bear Complex (135/95)
400m Run
5 Bear Complex (135/95)
400m Run
3 Bear Complex (185/125)
400m Run
3 Bear Complex (185/125)

Note: A squat clean into a thruster is acceptable.  You do not have to separate out the movements as long as there's a clean, squat, press, squat press.


10 jumping jacks
5 burpees
5 inchworms 
10 leg swings
10 beat swings

3 rounds of
10 hollow rocks
10 lemon squeezes 
10 v-ups
10 superman rocks

5 Rounds
5 box jumps
20 lemon squeezes
25 KB swings