WOD FOR NOVEMBER 16, 2018

TONIGHT is movie night! If you are free, come by at 7:30pm.

Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.

A)

3 rounds:

10 Single arm KB thrusters (5 ea. side)

10 Single arm deadlift (5 ea. side)

10 sec supinated girp hang

16 Single arm walking lunges w/ DBs

10 Perfect push ups w/ one second pause at the top of each rep

B)

“Death by 25ft shuttle sprint”

With a continuously running clock do one 25ft shuttle sprint (one way) the first minute, two 25ft shuttle sprints (there and back) the second minute, three 25ft shuttle sprints the third minute… continuing as long as you are able.

WOD FOR NOVEMBER 12, 2018

REMINDER:

This Friday is movie night. If you are free, come by at 7:30pm.

Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.

A)

EMOM for 12 minutes:

1) 1-2 Rope climbs

2) 12/9 Calories on Assault bike

3) 18 Russian KB swings (heavy)

B)

For time:

1 Mile run

35 Dead lifts (135/95)

35 Wall balls (20/14)

35 Pull ups

WOD FOR NOVEMBER 9, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Time: 7pm-12:00am

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

A)

Back squat:

Build to a 5RM

B)

12 minute AMRAP:

6 Box jumps (24/20)

3 Squat clean thrusters (155/105) *1 sec PAUSE AT THE TOP OF EACH REP!!!!!!

OVERFLOW:

3 Rounds for time:

30 Bar facing burpees

20 Hang power snatches (95/65)

10 Muscle ups…(no more than 2 sets, so if you have to come down more than twice start your next round)

WOD FOR NOVEMBER 8, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Time: 7pm-12:00am

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

A)

1 Mile run @ 80% effort

B)

4 Sets:

1 Minute max SOH (135/95)

1 Minute max hang power cleans (same bar)

2 minutes rest btw sets


WOD FOR NOVEMBER 7, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Open bar and food: 7pm-10:00pm

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!

A)

Bench press 8-6-4-2

rest 2-3 minutes between sets

B)

6 Rounds for total burpees:

In 40 seconds row 100m with the remaining time complete as many burpees as possible

Rest 2:20 seconds between rounds

*This workout is an all out effort. Transition is key in this workout, rolling right off the rower into the burpees. ENJOY!

OVERFLOW:

Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24″/20″)

15 Deadlifts (225/155 lbs)

20 Pull-Ups

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

WOD FOR NOVEMBER 6, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Time: 7pm-12:00am

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!

A)

3 Rounds for max reps:

2 minutes max box jump overs (24/20)

2 minutes rest

2 minutes max sit ups

2 minutes rest

2 minutes max calories on assault bike

2 minutes rest

OVERFLOW: To be done after class (on the side)

Every 6 minutes, for 24 minutes (4 sets) of:

400m run

10 Alternating One-Arm DB Snatch (70/50 lbs)

20/15 Ring Dips

400m run

WOD FOR November 1, 2018

Attention all members:

As a reminder, all 516 members are entitled the following:

1. One FREE 1 on 1 Active Life Movement Assessment.

*This movement Assessment is a great way to get a better understanding of how your individual body functions and how to better modify and help prevent injury.

2. One FREE 1 on 1 Personal Training Session. 

*This is your opportunity to do one of three things. You can work with a specific coach on some technique or skill you’re looking to improve. You can take this time to talk with a coach one on one with some maybe longer term goals and how to achieve them. Or if you’re just looking to get your butt kicked with some additional volume with the guidance of a specific coach then that’s an option too!

So stop by the front desk or grab a coach to schedule your sessions!

3. One FREE Float at Hope Floats.

*Hope Floats is a float tank - a sensory deprivation tank located on 52 Hillside Avenue, Williston Park (next to Peter Andrews). 

Tank float therapy is proven to:

* Relieve stress, anxiety and depression

* Reduce chronic fatigue caused by insomnia

* Stimulate creativity

* Accelerate mental clarity and learning

* Deepen meditation practices

* Soothe chronic pain from arthritis, fibromyalgia, back and neck pain, inflammation and tendonitis

* Improve athletic performance

* Decrease muscular tension caused by daily stresses and prolonged sitting

* Improve circulation and reduce blood pressure

* Accelerate healing

* Strengthen the immune system

*Please see any of our staff to collect your FREE float pass. All you have to do is bring is to your first float for a FREE session.

NOW FOR THE WORKOUT:

A)

Bench press

10-8-6-4

rest 2-3 minutes between sets

B)

For time:

750m row

5-4-3-2-1

Dead lift (315/225)

Wall Climbs

3 minute recovery then,

3 Minutes max burpees

HAPPY HALLOWEEN!!

A)

“The Roselle Street Massacre”

With a continual running clock, complete the following every 10 minutes:

“Fredy”

6 Rounds for time:

6 Squat clean thrusters (95/65)

6 Burpees over bar

When the clock hits 10:00 complete:

“Jason”

5 Rounds for time:

12 Pull ups

12 Wall balls (Heavy)

When the clock hits 20:00 complete:

“Michael”

4 Rounds for time:

18 Push ups

18 Front squats (95/65)

*Score ALL three workouts separately.

WOD FOR OCTOBER 30, 2018

Attention all members:

As a reminder, all 516 members are entitled the following:

1. One FREE 1 on 1 Active Life Movement Assessment.

*This movement Assessment is a great way to get a better understanding of how your individual body functions and how to better modify and help prevent injury.

2. One FREE 1 on 1 Personal Training Session. 

*This is your opportunity to do one of three things. You can work with a specific coach on some technique or skill you’re looking to improve. You can take this time to talk with a coach one on one with some maybe longer term goals and how to achieve them. Or if you’re just looking to get your butt kicked with some additional volume with the guidance of a specific coach then that’s an option too!

So stop by the front desk or grab a coach to schedule your sessions!

3. One FREE Float at Hope Floats.

*Hope Floats is a float tank - a sensory deprivation tank located on 52 Hillside Avenue, Williston Park (next to Peter Andrews). 

Tank float therapy is proven to:

* Relieve stress, anxiety and depression

* Reduce chronic fatigue caused by insomnia

* Stimulate creativity

* Accelerate mental clarity and learning

* Deepen meditation practices

* Soothe chronic pain from arthritis, fibromyalgia, back and neck pain, inflammation and tendonitis

* Improve athletic performance

* Decrease muscular tension caused by daily stresses and prolonged sitting

* Improve circulation and reduce blood pressure

* Accelerate healing

* Strengthen the immune system

*Please see any of our staff to collect your FREE float pass. All you have to do is bring is to your first float for a FREE session.

NOW FOR TODAYS WORKOUT:

A)

3 sets:

30-45 sec handstand hold

20-30 sec L sit

10 Wide stance goblet squats

B)

For time:

50 Box jump overs (24/20)

right into 3 rounds of:

15 SOH (135/95)

15 Toes to bar

WOD FOR OCTOBER 29, 2018

Attention all members:

As a reminder, all 516 members are entitled the following:

1. One FREE 1 on 1 Active Life Movement Assessment.

*This movement Assessment is a great way to get a better understanding of how your individual body functions and how to better modify and help prevent injury.

2. One FREE 1 on 1 Personal Training Session. 

*This is your opportunity to do one of three things. You can work with a specific coach on some technique or skill you’re looking to improve. You can take this time to talk with a coach one on one with some maybe longer term goals and how to achieve them. Or if you’re just looking to get your butt kicked with some additional volume with the guidance of a specific coach then that’s an option too!

So stop by the front desk or grab a coach to schedule your sessions!

3. One FREE Float at Hope Floats.

*Hope Floats is a float tank - a sensory deprivation tank located on 52 Hillside Avenue, Williston Park (next to Peter Andrews). 

Tank float therapy is proven to:

* Relieve stress, anxiety and depression

* Reduce chronic fatigue caused by insomnia

* Stimulate creativity

* Accelerate mental clarity and learning

* Deepen meditation practices

* Soothe chronic pain from arthritis, fibromyalgia, back and neck pain, inflammation and tendonitis

* Improve athletic performance

* Decrease muscular tension caused by daily stresses and prolonged sitting

* Improve circulation and reduce blood pressure

* Accelerate healing

* Strengthen the immune system

*Please see any of our staff to collect your FREE float pass. All you have to do is bring is to your first float for a FREE session.

NOW FOR TODAYS WORKOUT:

A)

3 sets:

50ft Single arm front rack KB Walking lunge *right arm (55/35)

50ft Single arm front rack KB Walking lunge *left arm (55/35)

20 GHD sit ups

15 Unbroken strict pull ups *use band to go unbroken

B)

3 Sets for times: 2 minute recovery btw sets

500m row

30 air squats

15 Burpees

WOD FOR OCTOBER 24, 2018

A)

Bench press:

4x5 (pick a weight and keep it for all 4 sets)

90 seconds recovery btw sets, keep strict with the rest time. Do not exceed 90 seconds

B)

Every 3 minutes for 18 minutes: (score weight and slowest time)

100m row sprint

4 Heavy TNG power cleans

*Transition is key for this workout. Make sure you get out of the rower as quickly as possible and immediately grab the barbell.