11.21.14 WOD
Warm-Up 20 Air Squats 20 Lunges 20 Good Mornings 20 Calorie Row A. Front Squat 4×3 *3 second pause at bottom. All sets between 65-85% of 1RM. B. AMRAP 6 Minutes 4 Deadlifts 225/155lbs 7 Lateral Bar Burpees 10 Wallballs 20/14lbs
Warm-Up 20 Air Squats 20 Lunges 20 Good Mornings 20 Calorie Row A. Front Squat 4×3 *3 second pause at bottom. All sets between 65-85% of 1RM. B. AMRAP 6 Minutes 4 Deadlifts 225/155lbs 7 Lateral Bar Burpees 10 Wallballs 20/14lbs
A. Behind the neck Press 3×15 B. 10 minute AMRAP of: 5 Chest to bar pull-ups 10 Push press, 95/65 20 Double unders Mobility Class- This Sunday Hi everyone we are holding a mobility class from 930am to 1030am this Sunday the 23rd. We will be working on mobilizing your ankles and hips…
A. Back Squat 5×1 Aim to add 5# to last weeks working weight B. For time: 50 Kettlebell Swings 53/35 50 Calories on the Rower 50 Kettlebell Swings 53/35 Finisher – AMRAP2 – Standard Crunches
A. Warm-Up a. 5 min easy Row/Bike/Run b. Foam Roll and Stretch Tight Areas c. 2×10 Wall Slides (Y’s, arms out at 45 degrees) d. 2×1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When…
2 Rounds for time of: 20 Clean & Jerks 135/95# 20 Box Jumps, 24/20 20 Wall Ball, 20/14# 20 Hang Snatch, 95/65# 20 Box Jumps, 24/20 20 Wall Ball, 20/14# 20 Squat Cleans, 135/95# *Scaling options will be available from your coach in class. It’s that time again where we test our fitness…
Open Floor 10am-12pm Good Luck to all athletes competing in 3rd Annual Belle Event at CrossFitBell. Event begins at 9am. Come by and cheer them on. CrossFit Bell 37-22 34th St, Queens, NY 11101 Rich Froning Snatches 305 lb. at the CrossFit Invitational
WOD “Pick a card” May the odds ever be in your favor Weekend Happenings Saturday -Jimmy Kaz and Michael Kasza will competing in the Epic Showdown Individual CrossFit Competition. More details here – Coach Ellen will be competing at the 2014 RPS INSURREXTION ON THE ISLAND 3. More details here Sunday 3rd Annual…
A.Halting Deadlifts 3-3-3-3-3 (Demo) *Start with 65% and build B. Floor Press 3-3-3-3-3 (Demo) *Start with 65% and build C.For Time 400m (13 laps) Farmer’s Carry 70/55 *every time you drop the KB – 10 Goblet Squats Annoucement:2nd Annual CFG Throwdown Saturday, January 17, 2015! Save the date. More details to…
12 minute AMRAP of: 3 Power snatch, 135/95 5 Toes to bar 7 Pushups Annoucement:2nd Annual CFG Throwdown Saturday, January 17, 2015! Save the date. More details to come……
Warm-Up Tabata “Bottom-to-Bottom” Air Squats *10sec Rest has to be in the “hole” of the squat. A. Back Squat 5×1 Aim to add 5# to last weeks working weight B. 3 rounds – 9 minutes *no rest in between rounds – accumulate as much time in the following positions during the (60 sec time…