WOD for July 19, 2018

Attention everyone, we are officially switching from logging our workouts into our books and going mobile! The app (MYWOD) is what we will all be using from here on out.  

Here are the instructions for updating the RSS feed for MYWOD users:

1) Go into the app and delete the news feed 

2) Press the "+" button

3) Put in "CrossFit 516" in the gym name (leave a space between CrossFit & 516)

4)  Add the RSS feed below in its entirety

http://www.crossfit516.com/wod?format=RSS

5) Save your changes

To check the feed, click on it and wait for the WODs to load. 

You're done! 

And now for the workout:

A)

12 Minute AMRAP:

100 Walking lunges

40/30 Calorie row

20 DB S2OH (right arm) *55/35

20 DB S2OH (left arm) 

WOD for July 18, 2018

 

A)

2 Rounds for time:

800m run 

15 Overhead squats (115/75)

10 Sumo deadlift high pulls

 

Upcoming Events:

SATURDAY, JULY 21ST: ANNUAL BARBECUE & POOL PARTY

CrossFit 516 Annual BBQ & Pool Party 

Saturday, July 21st

 60 Bacon Road, Old Westbury 

Children are welcome 3-7 PM (Lifeguard on Duty)

Adults ONLY 7 PM until????? 

Parking Instructions:

Please park cars as close to each other as possible.  If parking is full around the house and garage, please park tightly along ONE side of the driveway.  Thank you for your cooperation.

 

SUNDAY, JULY 29TH: WOMEN'S SELF DEFENSE CLINIC

10:00 AM- 12 PM

CrossFit 516 Members: No Fee, Non-members: $40

Details and RSVP HERE

 

SUNDAY, AUGUST 19TH: FUNDRAISER

On Sunday, August 19th at 11 AM CrossFit 516 is hosting a fundraiser WOD for our member, Vin Villoth and his daughters Anna (13), Naomi (13) and (9).  

To offer support to the Vin & his children during this difficult time and to help support their future endeavors, we have set up a  gofundme campaign to correspond with our event.  

Here is the link: https://www.gofundme.com/viloth-family-fundraiser?sharetype=teams&member=338380&rcid=r01-153183027217-7b6fc5d1c69e4948&pc=ot_co_campmgmt_w

The WOD will be followed by Barbecue & Beer!

WOD for July 17, 2018

A) 

1 Round every 5 minutes for 5 rounds:

300/250m row 

20 KB swings (55/35)

 

Upcoming Events:

Saturday, July 21st: Annual Barbecue & Pool Party

CrossFit 516 Annual BBQ & Pool Party 

Saturday, July 21st

 60 Bacon Road, Old Westbury 

Children are welcome 3-7 PM (Lifeguard on Duty)

Adults ONLY 7 PM until????? 

Parking Instructions:

Please park cars as close to each other as possible.  If parking is full around the house and garage, please park tightly along ONE side of the driveway.  Thank you for your cooperation.

 

Sunday, July 29th: Women's Self Defense Clinic

10:00 AM- 12 PM

CrossFit 516 Members: No Fee, Non-members: $40

Details and RSVP HERE

 

Sunday, August 19th: Fundraiser

On Sunday, August 19th at 11 AM CrossFit 516 is hosting a fundraiser WOD for our member, Vin Villoth and his daughters Anna (13), Naomi (13) and (9).  

To offer support to the Vin & his children during this difficult time and to help support their future endeavors, we have set up a  gofundme campaign to correspond with our event.  

Here is the link: https://www.gofundme.com/viloth-family-fundraiser?sharetype=teams&member=338380&rcid=r01-153183027217-7b6fc5d1c69e4948&pc=ot_co_campmgmt_w

The WOD will be followed by Barbecue & Beer!

 

WOD for July 6, 2018

A)

Close grip bench press

 5 x 2 at 100% of 3RM

 

B)

3 Rounds for time:

20/15 cal Assault bike

20/15 cal row

20 KB swings (55/35)

 

Order your summer apparel by July 10th!

Select from a variety of designs, styles & colors! 

You will be able to order up to one of each style on the form.  

If you would like to order more than one of a SPECIFIC style & design, please submit a second form for each additional size &/or color of that shirt.

Click HERE to access the order form.

 

 

 

 

WOD for July 5, 2018

A)

Find a 3RM pronated grip deadlift

B)

"Voldemort"

100 Double unders  or 100 lateral bar hops

75 S2OH (95/65) *1 second pause 

50 Front squats (same bar)

25 Burpee box jump overs (24/20)

 

Women's Self Defense Clinic

 Sunday, July 29th 

 10:00 AM- 12 PM

CrossFit 516 Members: No Fee

Non-members: $40

Details and RSVP HERE

 

 

WOD for July 3, 2018

For Time:

40 lunge wall balls (20/16)

60 burpees

40 lunge wall balls

Are you coming to the 516 Barbecue & Pool Party?

Saturday, July 21st   

60 Bacon Road, Old Westbury

3 PM to 7 PM Children welcome, lifeguard on duty.

7 PM to ???  Adults ONLY!

If you will be attending & have not responded yet, please RSVP using this link:

https://docs.google.com/forms/d/e/1FAIpQLSe9u9MnJ3HvuDlG1bshtOfIkTuHXJhNrG9cFxFNUVG_0Gb_MA/viewform?usp=sf_link