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

Try a Free Workout

Just enter your info below and we’ll give you a call to schedule your workout.


First Name:
Last Name:
Email:
Tel:


CrossFit Limitless

wednesday meme

MOBILITY

“Agile 8”

Banded hip stretch

BW

100 Double Unders

2 Rounds

10 hyper extensions

10 kettle bell swings

10 walking lunges

30 sec. handstand hold

STRENGTH

15 minutes to build to a complex of

1 power clean

2 front squat

1 jerk

WOD

EMOM 8

ODD: 5 ttb 5 Power Clean ( 155/105)

Even : 5 Dips 5 Front Squats (155/105)

tues meme

MOBILITY

5 way banded shoulder stretch

Box Hamstring stretch

Samson stretch

PVC pass through

BW

Tabata arch rocks

Tabata hollow rocks

STRENGTH

5×2 Front Squat

WOD

AMRAP 10

15 Cal Row

15 Wall Balls

monday meme

MOBILITY

Box Shoulder Stretch

KB Chest Stretch

Foam roll quads

Box Hamstring Stretch

Couch Stretch

BW

500 Meter Row

3 Rounds

10 ring rows

15 jump squats

30 double unders

STRENGTH

Max weighted push up

WOD

Coach Ryans second favorite benchmark “CINDY”

20 Minute AMRAP

5 pull ups

10 push ups

15 squats

15.1

MOBILITY

Hip Openers

Ankle Stretch

Wrist Stretch

Front Rack Stretch

Banded 5 Way Shoulder Stretch

BW

500M Row

2 Rounds:

10 beat swings

10 OHS

10 Inch Worms

10 Burpees

SKILL/STRENGTH

Clean and Jerk

Quickly build to a lift at about 80-85% of your 1-RM. Take 7-10 lifts – no more.

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

SCALED

15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)

 

friday

MOBILITY

Group Mobility

BW

Lawn Darts

STRENGTH

5×5 Back Squat

WOD

14.1

AMRAP 10

30 Double unders

15 Ground to overhead (75/55) * Can Snatch or Clean and Jerk

 

 

thursday

 MOBILITY

Foam roll back/quads/hamstring

Groiners

Box hamstring stretch

BW

500 meter row

2 rounds

50 double unders

20 squats

10 pull ups

Strength/Skill

Kipping/ Butterfly Pull up Tutorial

If you have kipping pull ups 3 attempts at a max set

WOD

15 min AMRAP

10 burpee box jumps (24/20)

10 Ring Dips

10 Hand Stand Push ups

50 Double Unders

wednesday

MOBILITY

Lax ball hit shoulders/feet/calf

5 way banded shoulder stretch

Front rack stretch

BW

“sally up sally down”

STRENGTH

1 RM power snatch

WOD

“Death by power snatch”

60% of 1RM

tuesday

 

MOBILITY

Super Couch

Box shoulder stretch

Seated hamstring stretch

Foam roll quads/hamstring

BW

500 meter row

2 Rounds

20 Lunges

10 Dips

10 Sit Ups

10 supermans

STRENGTH

3×5 Bench Press

WOD

3 Rounds for Time

50 lunges

25 kettlebell swings (53/35)

15 Goblet Squats

10 Pull ups

5 Burpees

franchesca

Please welcome Franchesca to the community!

MOBILITY

Hip openers

Pvc pass through

KB chest stretch

Banded hamstring stretch

BW

100 double unders

3 rounds

30 sec hand stand hold

10 kettlebell swings

10 burpees

STRENGTH

Find 3 RM overhead squat

WOD

“Karen”

150 wall balls (20/14)

 

saturday

MOBILITY

Agile 8

5 Way Shoulder Stretch

Wrist Stretch

BW

Row 500M

2 Rounds:

10 Pull ups

10 GHD Sit ups

10 OHS w pvc

10 Dips

SKILL/STRENGTH

3-3-3-3-3

Hang Snatch

WOD

12 Minute AMRAP:

3 Deadlifts (95/65)

6 Hang Power Snatch (95/65)

9 Burpee T2B