• Mr. Clean

    Mr. Clean

    Monday, November 26, 2012

    Mr. Clean

     

    Skill WOD: Clean

     

    For Time:

    30 Cleans

    25 Push Ups

    20 Situps

    15 Cleans

    10 Push Ups

    5 Situps

    10 Cleans

    15 Situps

    20 Pushups

    25 Cleans

    30 Situps

    http://www.youtube.com/watch?v=T7FPQu7KTl4

  • IMPACT

    IMPACT

    Sunday, November 25, 2012

    Sunday, November 18, 2012

     PLEASE NOTE: THIS SUNDAY CLASS WILL BE THE LAST CLASS AS WE GO INTO OUR WINTER SEASON.  WE WILL RECONVENE DURING THE SPRING.

     

    IMPACT Class 3pm @ Garden City High School

    This is our special Sunday class that is design to give you an intense conditioning workout that will allow you to maintain your calorie burning session for a LONGER period of time, improving cardiorespiratory endurance, reduces stress, improves heart health and boosts your metabolism. Because the intensity level of this workout is tolerable, you are able to do more of these workouts without risking injury.  We are meeting at Garden City High School at 3pm.  Alternate site due to bad weather - Crossfit Sanctuary 2200 Marcus Ave., New Hyde Park.  Any questions please call 5163122208.

  • Put in Your 10 Cents

    Put in Your 10 Cents

    Saturday, November 24, 2012

     

    Put in Your 10 Cents

     

    Conditioning WOD: 20 min AMRAP

    10 Push Press

    10 KB Swings

    10 Push Ups

    10 V Ups

    10 Plate Squats

    Run 100m

    http://www.youtube.com/watch?v=ZKh8RsbFGV8

  • "Christine" aka 'Christie'

    Friday, November 23, 2012

     

    "Christine"

    For Time 3 Rounds of:

    500 m Row

    12 Bodyweight Deadlifts

    21 Box Jumps

    http://www.youtube.com/watch?v=HnysG2wRrKU

  • Turkey Gut Buster Challenge WOD

    Turkey Gut Buster Challenge WOD

    Thursday, November 22, 2012

    HAPPY THANKSGIVING!!!!

    Tukery Gut Buster Challenge WOD

     

    Run 1 Mile

    100 Burpees

    1200 m run

    75 Thrusters (95/65)

    800 m run

    50 Wall Balls

    Turkey, Turkey, Turkey

     

  • De Je vu

    De Je vu

    Wednesday, November 21, 2012

    'De Je Vu'

     

    Skill WOD: Barbell Sumo Deadlift High Pull

     

    4 Rounds for time:

    10 Chin Ups

    15 Barbell Sumo Deadlift High Pull

    20 Push Ups

    25 Squat Jumps

    Run 200 m

    http://www.youtube.com/watch?v=VjRB2mcTiMI

  • Tabata Tuesday

    Tabata Tuesday

    Tuesday, November 20, 2012

    Tabata Tuesday

     

    Accumulative Reps of:

    Ring Rows

    KB Swings

    Hollow Rocks

    Mountain Climbers

    KB Swings

    Lateral Lunges

    Ring Rows

    http://www.youtube.com/watch?v=aIzUl2xkJP8

  • Get It Over With

    Get It Over With

    Monday, November 19, 2012

     

    Skill WOD: Overhead Squat

    "Get It Over With"

     

    For time  3 Rounds in the following Reps: 21-15-9

    Overhead Squats

    Pull Ups

    Box Jumps

    Push Ups

    Reverse Crunches

     

    http://www.youtube.com/watch?v=7spRknkD1hU

  • IMPACT

    IMPACT

    Sunday, November 18, 2012

     

    IMPACT Class 3pm @ Garden City High School

    This is our special Sunday class that is design to give you an intense conditioning workout that will allow you to maintain your calorie burning session for a LONGER period of time, improving cardiorespiratory endurance, reduces stress, improves heart health and boosts your metabolism. Because the intensity level of this workout is tolerable, you are able to do more of these workouts without risking injury.  We are meeting at Garden City High School at 3pm.  Alternate site due to bad weather - Crossfit Sanctuary 2200 Marcus Ave., New Hyde Park.  Any questions please call 5163122208.

  • Take Off

    Take Off

    Saturday, November 17, 2012

    Take Off

    Perform 4 Rounds of the following for time:

    10 Back Squats (45/65/75/95/135)

    800m Run

    10 KB Swings

    400m Run

    http://www.youtube.com/watch?v=Vm7fQIqM9XU

  • WHATEVER

    WHATEVER

    Friday, November 16, 2012

    Whatever

    Skill Set: Push Press

     

    For time 3 Rounds of:

    30 KB Swings

    25 Wall Balls

    20 Pull Ups

    10 Push Press

     

    http://www.youtube.com/watch?v=g0gEsMc1JZ4

  • "JOSH"

    Thursday, November 15, 2012

    "Josh"

    For Time:

    21 Overhead Squats 95/55

    42 Pullups

    15 Overhead Squats

    30 Pullups

    9 Overhead Squats

    18 Pullups

     

    SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

    http://www.youtube.com/watch?v=L38N3DHmlyc

  • Tabata Push and Pull

    Tabata Push and Pull

    Wednesday, November 14, 2012

    Tabata Push and Pull

     

    Strength WOD: Deadlift

    1 1 1 1

    Conditioning WOD: Tabata for reps

    Bench Press

    Push Press

    Row (calories)

     

     

    http://www.youtube.com/watch?v=NXnMerUZeHM

  • FLIP

    FLIP

    Tuesday, November 13, 2012

    'Flip'

    Skill - Med Ball Cleans

    Conditioning WOD: Flip

    5 Rounds of:

    20 Overhead Squats

    20 Med Ball Cleans

    20 Wall Ball Shots

    http://www.youtube.com/watch?v=ON5l7xDUVns

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