CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                HAPPY NEW YEAR!

There’s nothing like the sense of community at CrossFit Suffolk/Spartan Performance!  There is genuine camaraderie not found in too many places.  As several out-of-state visitors have stated, “We have something special going on in this gym“.

THE PROBLEM WITH YOUR STUPID DIET

Today’s workouts are based on the workouts from the 2016 Northeast Masters Throwdown which takes place at Shoreline CrossFit, in Connecticut, 3 weeks from today.

Workout of the Day
5 Min AMRAP of:
9 Lateral Burpees Over Bar
7 Deadlifts
5 Ground to Overhead

Age Brackets & Scaling
35-39 & 40-44 @ 115/75
45-49 & 50-54 @ 95/65
55-59 & 60+ @ 65/45, step overs are permitted
then
5 Min to Establish Max Complex of:
1 Power Clean + 1 Thruster + 1 Shoulder to Overhead

Thruster- Jerks are allowed
SCs are allowed but must perform 2nd FS

For time:
40 Calorie Row
40 Box Jump Overs
30 Chest to Bar Pull Ups
30 Wall Balls
20 Hang Power Cleans
20 Front Squats

Age Brackets & Scaling:
men
35-40 & 40-44 @ 24/20, CTB , 20/14, 135/95
45-49 & 50-54 @ 20/16, Chin Over Bar Pull Up, 16/12, 95/65
55+, 60+ @ 65/45 @ 16/12, Jumping CTB Pull ups (open standard), 12/8, 65/45
women
35-40 & 40-44 @ 24/20, Chin Over Bar Pull Ups, 20/14, 135/95
45-49 & 50-54 @ 20/16, Jumping CTB(open standard), 16/12, 95/65
55+, 60+@ 65/45 @ 16/12, Jumping Pull Ups (open standard), 12/8, 65/45

Post your scores to the Whiteboard.