WOD: 15 min. AMRAP 60 Burpees to a target 30 Kettlebell Snatches (each arm) #53/35 15 Kettlebell Overhead Squats (each arm) *Scale the KB OHS such that you can keep your arm fully extended. This can be scaled by using a lighter KB or even a lighter Dumbbell.
Have a Great Weekend! WOD: 12 min. AMRAP In teams of 3: P1: Row 200m (PACER) P2: Max Hang Power Snatch #95/65 P3: REST *The Goal of this workout is to step off the Rower and quickly begin the Hang Power Snatch. The weight you choose for this workout should not be very heavy. One max
NEWS: Any CrossFit Nassau athletes please email us at BonanniFitness@gmail.com. Thanks! WOD: A: 1 rep max Power Clean B: Take 85% of A and perform: 3x 1 min. MAX Power Cleans (@80%) 1 min. MAX Ring Dips 2 min. REST Refer Back to 11/25 for previous 1 rep max Power Cleans #
WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The
NEWS: *Please be careful when traveling to CFH tomorrow as the weather conditions are expected to be poor. **Olympic Lifting Class tonight at 6pm! Must sign up on Wodhopper WOD: 12 min. AMRAP In teams of 3: P1: 10 Burpees (PACER) P2: Max Clean and Jerks #135/95 P3: Max Pull-ups Score
WOD: Partner Smash! 50 Thrusters #95/65 50 Ring Dips 50 Thrusters 50 Ring Dips 50 Thrusters 50 Ring Dips Teams of 2, 1 Athlete working at a time. Complete all 50 Thrusters with your partner before moving on to 50 Ring Dips…Repeat x 3