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Gymnastics class Jan 2 at 7:30pm Friday Night Lights 6:30pm in Warwick WOD: EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees This is Ben Bergeron's test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes. This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got. By the way...Spealler got 17 rounds + 16 reps. 
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Gymnastics class in Rockaway NJ Jan 2 at 7:30pm Meet at the Gym at 5:45pm to leave at 6pm Friday Night Lights 6:30pm in Warwick. Strength Class is still on. For Time: 50 Box Jumps, 24/20 - Games standards 50 Jumping Pull ups - set bar at mid forearm when standing 50 KBS, 35/25 50 Walking Lunge steps 50 TTB 50 Push Press, 45/33 50 Hip Extensions 50 Wall Balls, 20/14 50 Burpees 50 Double unders 
Who is winning this year? Click the picture to sign up!
Teams of two complete: 5 RFT: 40 Wall Balls, 30/20 30 Box Jumps, 24/20 20 TTB You can split up the reps any way, but only one athlete works at a time. 
AMRAP 17 Minute: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees AMRAP Snatch, 210/120 One barbell. You must change weights. Must get your torso vertical and clap overhead while jumping over the barbell on the burpee. Post Scores to Comments. 
Back Squat 4 rounds not for time: Post Loads to Comments. 
Closed: Christmas Eve and Christmas Day Thursday 3pm WOD Only in Warwick and Sparta Friday NO 5:30am in Warwick or Sparta 1. Front Squat 1RM 2. Metcon "Satan's Whiskers" 3RFT: 10 C2B 10 Front Squats, 165/115 10 Burpees  Ryan and Ben have some work cut out for them! Friday Night lights 6:30pm Competitor Practice bring $10 for the Competitor box! Saturday Womens Only Weightlifting @ 10am WOD: 5 Rounds For Time: 12 Box Jumps, 30/24 - games standards 9 HSPU 6 Power Cleans, 185/135 
CrossFit Kids Class Making Each other into Snow People!
Womens Only Weightlifting Seminar @ 10am Rankel AMRAP 20 6 Deadlifts (225, 155#) 7 Burpee Pull-ups 10 Kettlebell Swings (70, 53#) 200m Run Post Scores to Comments. 
Adopt a Family Goods Need to be In TODAY!!! Adult Gymnastics Class at twisters in Rockaway NJ. Meet us there at 715 or at Warwick gym at 630pm $15 Friday Night lights 6:30pm Competitor Practice bring $10 for the Competitor box! Saturday Womens Only Weightlifting @ 10am WOD: For Time: 2000m Row |
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