A. Warm-up (Deck of Cards) B. Lift Up Luke AMRAP 5: 4 Power Cleans (155, 105#) 24 Double Unders 10 Pull-ups Working to unite CrossFit affiliates and athletes around the world behind a worthy cause, Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Foundation to support early diagnosis and treatment of…
A. Deadlift (Wk2/531) 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90% (As many reps as possible with GOOD form) B. Miss. Lippmann 27-18-10 reps of: Thrusters (95/65) SDHP AB Mat sit ups Lift Up Luke – Train Heroic Saturday Oct 19th @9am. Register here On October 19th, Lift Up Luke will…
A. Bench Press (Wk2/531) 3 Bench @ 70% 3 Bench @ 80% 3+ Bench @ 90% (As many reps as possible) B. For Time: 2k Row SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is October 26th Our individual team members have combined to create this awesome fundraising team. Together we have…
A. 3 X 5 High Hang Clean (Power Position) + Power Clean Spend 15 min warming up and building to working weight B. LuRong Paleo Challenge WOD #6 12 Min Time Cap: Buy In : 100 Double Unders(L3), 100 Singles (L2 & 1) 5 Rounds 10 Power Clean 10 Ring Dips L 3 (145/100) L…
REMINDER: As was mentioned during the classes last week, you will be using the following spreadsheet to calculate your working weights in the Squat, Dead Lift, Shoulder Press and Bench Press over the next several weeks: CFG Strength Program Tracking. You must input your current 1RMs into the first page of the spreadsheet. If you…
A. Shoulder Press (Wk2/531) 3 Press @ 70% 3 Press @ 80% 3+ Press @ 90% (As many reps as possible) B. 10 Rounds For Time: 3 Hang Power Snatch (135/85) 3 Burpees Regular class schedule today 3 Press Fixes via 70s Big (video) Happy Birthday Andy!!!
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans 135/95 6 Toes to Bar 9 Push-Ups Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 5 Push Jerks 10 Burpees For both the A…
Warm Up 3 sets: 10,8,6 KB Swing 10,8,6 Box Jump Kipping Pullup Progression WOD Prep 3 sets of 10,8,6 Power Snatch Start with empty bar and build to weight used for workout on next 2 sets WOD “LuRong Living Paleo Challenge – WOD 5” For time: 10 Power Snatches (115/80) 20 Pullups 30 Box Jumps…
A. Strength 5 Back Squat @ 65% 5 Back Squat @ 75% 5+ Back Squat @ 85% (Complete as many reps as possible) B. NYC Fittest Qualifying WOD #1 8- MIN AMRAP 8 Wall Ball (20/14) 8 Burpees Standards
