25 Woodbury Rd, Hicksville, NY 11801
631-479-2253

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CrossFit Limitless

 

MOB

4 min hip openers

2 min seated hamstring stretch

2 min standing hamstring stretch

BW

Row 500m

-then-

2 rounds of 10 ea

squats

pushups

pullups

GHD situps

Hypers

STRENGTH

10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

WOD 

21-15-9 of:

Power Cleans 135/95#
C2B Pullups

For time.

MOB

4 min foam roll quads

Agile 8

2 min calf stretch

2×30 sec wrist stretch

BW

Run 350m

-then-

5 rounds of Cindy

STRENGTH

Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

WOD

9 minutes to complete:

30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 125/85#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 155/115# in the remainder of the 9 minutes.

MOB

4 min foam roll quads

2 min wall sit

2×30 sec box shoulder stretch

2×30 sec KB chest stretch

BW

3 rounds

Row 250m

ME L-Sit

40 sec 30 degree HS hold

-then-

2 min HS walk practice

STRENGTH

5×5 Dealifts

WOD

“Karen”

150 Wall Balls 20/14#

For time

Sergey

MOB

4 min foam roll quads

2 min couch

2 min 5 way banded shoulder stretch

10 PVC shoulder MOB

BW

3 Rounds

30 sec DU

30 sec mountain climbers

30 sec squats

30 sec rest

STRENGTH

7×1 Snatches @ 70-80%, no misses

WOD

For time:

20 HSPU
50 Double-Unders
10 OHS 125/85#
75′ HS Walk
10 OHS 125/85#
50 Double-Unders
20 HSPU

 


Calder

MOB

2 min wall sit

2 min calf stretch

2 min thoracic spine smash

2 min super front rack

2×30 sec wrist stretch

BW

Row 500m

-then-

tabata arch rocks

-then-

tabata hollow rocks

WOD

“BULGER”

10 Rounds for time of:

150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups

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MOB

4 min foam quads

2 min wall sit

2 min super front rack

2×30 sec wrist stretch

BW

3 rounds

50 DU

60 sec handstand walk practice

60 sec ME l-sit

STRENGTH

12 minutes to establish a 1RM Push Press.

WOD

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

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MOB

Agile 8

4 min super couch

2 min thoracic spine smash

BW

50 DU

5 rounds

10 lunges

10 kipping pullups

3 wall walks

STRENGTH

Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec

WOD

15 min AMRAP of:

20 KBS 53/35#
10 KB Push Press (left) 53/35#
10 KB Push Press (right) 53/35#
20 Split Jumps

Carlos Diez

MOB

4 min foam roll quads

4 min foam roll lats and triceps

20 banded good mornings (try to increase ROM each rep)

BW

3 rounds

Run 3 laps with tire hops

parallel bar traverse

10 GHD situps

10 Hyper ext

STRENGTH

EMOM for 6 min 2 Banded Deadlifts @ 65% and red/purple

WOD

“Carlito”

8 minute AMRAP of:

50 Double-Unders
20 Wall Balls 20/14#
10 TTB

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MOB

Agile 8

2 min thoracic spine smash

2 min calf stretch

BW

50 DU

-then-

5 rounds Cindy

STRENGTH

Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

WOD

7 min AMRAP burpees

MOB

4 min foam roll quads

4 min foam roll lats and triceps

2×30 sec KB chest stretch

10 PVC shoulder MOB

BW

Row 500m

-then-

2 rounds

60 sec HS hold

60 sec L-sit (lock out knees)

STRENGTH

Bench Press 3X5, heaviest possible

WOD

10:00 AMRAP of:

21 OHS 115/75#

15 Deadlifts 225/155#

9 C2B Pullups