Tuesday

A. Choice of 5k run or 5k row

B. Deadlift – Every 2 minutes perform 10 reps over the course of 5 rounds. Aim to use …Read More

Monday – 082216

Choice of 5k Run or 5k Row…

…or maybe not.

HAPPY BIRTHDAY COACH RICH

With all our love at CrossFit Greenpoint, happy birthday bud!

 

 

 

 

 

JACKIED OFF

A. Hang Power Clean – Heavy Single

B. For time:
1000m/800m row
50 wall-balls
30 hang power cleans @115/85

Thursday – 081816

5rds for time:

400m Run

2 Rope Climbs

Max HSPUs

Your round is over when you come off the wall during the handstand push-ups.

Wednesday

A. Overhead squirt – heavy single

B. 20 t2b, 15 OHS , 20 t2b, 15 OHS, 20 t2b, 15 OHS , 30 burpees

155/105

Tuesday – 081616

“TK”

20 minute AMRAP

8 Pullups
8 Box Jumps (36”, 30”)
12 KB swings @70/53

Monday

For 5 rounds with exactly 3 minutes rest between each round perform:

10 backsquats. The goal is to ascend in weight each set. Start your first …Read More

died up and apple middles

A. Deadlift review

B. Every 2 minutes, for 10 rounds, perform 3 deadlifts, ascending in weight each round.

C. Core work

Thursday – 081116

For time:

1500m Row
100 Wall Balls
50 C2B Pull Ups
15 Wall Walks