A. Front Squat 4,3,2,2;rest 2min –start with 75% and build B. Strict Pull ups amrap in 60sec-slower ecc; rest 3min (try to improve from last week) + For Time 5 Rope Climbs 15ft 30 Thrusters 95/65# 30 Burpees Over bar Its not too late you can still register for the Crossfit open….
Team of 2 3min max meters rowed- must switch every 300m rest 3min 3min max reps Ground to Overhead (must switch after every 5 reps) rest 3min 3min max burpee (must switch after every 5 reps) rest 3min 3min max wall ball shots (switch after every 5 reps) Jimmy K. and Dan M. will be…
A. RDL @ 31X1; 4,4,3,3;rest 2min- DEMO B. Close Grip bench press @30×1; 8,8,6,6-build each set ;rest 90secs + For Time 100 DU 10 HSPU 80 DU 10 HSPU 60 DU 10 HSPU 40 DU 10 HSPU 20 DU Jimmy K. and Dan M. will be competing this Sunday at BEAST OF THE…
A. Back Squat @30X1;5,5,4,4;rest 2min B. Complete 10 Rope Climbs; rest as needed–scale with laybacks; complete 15 + Death By Thrusters @ 95/135 (scale as needed to get at least to 8-9min) The 2015 CrossFit Games season is upon us! Registration for the CrossFit Games Open has begun. The first of five…
A. Muscle Up Practice/Progressions How To Do Muscle Ups For CrossFit Athletes – TechniqueWOD B.3 x 1000m row intervals (for time) 1000m Row rest 4min 1000m Row rest 4min 1000m Row The 2015 CrossFit Games season is upon us! Registration for the CrossFit Games Open has begun. The first of five…
A. Push Press 6,6,5,5-buiding; rest 2min B. Back Ext @ 4022(tempo); 8-10 x 3;rest 2min Movement Demo – Back Extensions Fixing the Push Press with Doug Zakaras + 6min amrap 20 Box Jumps 24/20(step down) 10 Kettlebell Swings 53/36# 5 Push ups The 2015 CrossFit Games season is upon us! Registration for…
*Presidents Day Schedule: we will be running a normal class schedule* A. Front Squat 5,4,3,3;rest 2min –start with 70% and build B. Strict Pull ups amrap in 60sec-slower ecc; rest 3min + For Time 50 Wall balls 20/14 500m Row 25 Burpees to 7/8ft target CFG 2015 Flex in the City!!!
Happy Valentines Day!!! Teams of 2 2000m Row (alt every 500m) 100 Push press @ 65/95 (alt every 10 reps) 100 Kettlebell swings (alt evey 10) 100 Push ups (alt evey 10) Flex in the City at 69th Regiment Armory in Manhattan. If you want to be a super fan, track our…
A. RDL @ 31X1; 5,5,4,4;rest 2min B. Close Grip bench press @30×1; 8,8,8;rest 90sec C. AMRAP strict dips x 3;rest 1min + 7min AMRAP 8 PS @ 55/75 8 Burpee over bar 8 Pull ups Flex in the City at 69th Regiment Armory in Manhattan. If you want to be a super fan,…
A. Back Squat @30X1; 6,6,5,5;rest 2min B1. Pendlay Row @ 3010; 6-8 x 3; rest 1min B2. GHD Sit ups 15,15,15; rest 1min + For time 50 Wall Bal shots 20/14 40 Box Jump Step down 24/20″ 30 T2B 20 Alt Pistols 10 Calorie Row Competition Around the Globe Have you signed up yet? Produced…
