Happy 36th Birthday Robin!

Check out this article written about our very own Stef Cedino - HERE

WOD:

Death by Thrusters..(15 minutes) (95/65)

15 minute running clock, every minute on the minute perform that many thrusters..

EX. -

Minute 1 – 1 Thruster.

Minute 2 – 2 Thrusters.

Minute 3 – 3 Thrusters.

Minute 4 – 4 Thrusters…and so on till we hit 15 minutes,..

**If you cant complete the reps within the minute, start at 1 again till 15 minutes is over**

Met-Con

21-15-9

Hang Power Cleans (115/75)
Wallballs (20/14)
Burpees

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

4 rounds of

2 – Power cleans VIDEO
2 – Front Squats
2 – Back Squats

Super setted with,

2 – Muslce up or/ 2 Shoot Throughs.

**Increase weight each set, Rest apx 2-3- min between sets***

Met-Con

3 rounds of

400m run
30 box jumps (24/20)
30 Kettlebell Swings (53/35)

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

3 rounds

2 – Snatch Grip Deadlift

2 – Hang Power Snatch

2 – Overhead Squat

2 – Full Snatch

*** take 2-3 min rest between rounds, go up in weight each round**

Met-Con

20min AMRAP

Run 1 mile

With remainder of time complete as many

Overhead squats as possible (95/65)

**Every dump do 25 sit-ups**

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

4 rounds for time:

400m Run
30 – Sit-ups
20 – Push-ups
10 – Jump Squats
5 – Pull-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Donna doing what she does best at the old NYC Worlds Fair grounds! Nice Form!

WOD:

Sumo Deadlift 5×3

Handstand Push-ups 5×5

**Super-set these movements**

Met-Con

3 – 6 – 9 – 12 – 15 – 18 – 21

Sumo Deadlift High Pull (75/55)
Burpees

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Tony-2-A-Day is soon to become Tony-Gone-Away.. Were gonna miss you!

WOD:

Skill

5 × Complex

3 Back squat
2 Snatch balance ———-> VIDEO
1 Overhead squat

Met-Con

3 Rounds of

Barbell Walking Lunge (30 Steps)
10 Burpee Box jumps

-Cool down 50 ab mat sit-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Adam nailing a handstand at the beach in LBI this past week.. Sick shirt!

WOD:

“Death By Pull-Up” for 15 minutes

1 pull-up on the 1st minute
2 pull-ups on the 2nd minute
3 on the 3rd…………………..

*Continue this pattern until you fail to complete reps in the minute

**After failure start over at 1 pull-up

Met-Con

3 Rounds

10- Deadlifts (225/155)
400m Run

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Kippy Long Stocking

WOD:

Skill

Row 1000m for time

Met-Con

3 rounds of

50 Air Squats
2 rope climbs
10 Front Squats (115/75)

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

It’s Not Just Boys Fun!!!

WOD:

Hang Power Clean 5×3
Toes To Bar 5×3

**Super Set These**

Met-Con:

Kettlebell Snatch (R,L) **Heavy** VIDEO
10-8-6-4-2
Push-Ups
20-18-16-14-12
200m Run

***10 snatches right, 10 left, 20 push-ups run 200m , 8 snatches right, 8 left, 18 pushups, run 200 …..***

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD: