1.18.13 WOD
For time: 150 KB Swings (24kg/16kg) 15 Box Jump penalty every time you break your swings Post time. Jonathan, Kettlebell TGU
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WOD
1.17.13 WOD
A. Hang Squat Snatch 5-5-5 (Demo) B. 3 rounds for time of: 50 Double-unders 25 Wallball 20/14# (Scaling Options Will Be Available From Your Coach In Class) Ed, Turkish Get Up Practice
1.16.13 WOD
A. Skill,Turkish Get-Up. B. “Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals…
1.15.13 WOD
A. Deadlift 3-3-3-3-3-3 Build to a 3rep Max B. For time: Row 1000 meters 50 Deadlifts 225/155 30 Burpees Jump on 45# plate Scale Deadlift weight to 60% of your 3RM. Article: America Does CrossFit, So You Probably Should Too Broadway actor aims for regional CrossFit competition – CrossFit Community Merrie,
1.14.13 WOD
Benchmark! “Fran” 21-15-9 reps of: Thrusters (95/65) Pullups Post time to comments. (Scaling Options Will Be Available From Your Coach In Class) Videos: CrossFit – Mel Ockerby’s 2:38 Fran Rich Froning Does Fran – CrossFit Games 2012 Fran, L-Sits!
1.13.13 WOD
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…
1.12.13 WOD
Today’s WOD is taken from The Fire For Life CrossFit competition. Open only to the New York City Firefighters, an event that tests fitness and capacity. The event will take place on January 13, 2013 at 9am at the world Class Reebok CrossFit 5th ave. Box. The mission of the Fire For Life is to…
1.11.13 WOD
A. Shoulder Press 3-3-3 B. 3 rds NFT of, HSPUs x 4-6 reps, rest 30 sec (kip) Pistols, 6-8 reps each leg Hold L-Sit on parallettes, 30 sec, rest 30 sec Olivia, Swinging High
1.10.13 WOD
A. Find 1R”Max” Push Up B. Max Jr 10th Birthday Wod 10 min AMRAP 10 SDHP (75#/45#) Demo 10 Hand Release Push Ups Happy Birthday Max Jr.
1.9.13 WOD
“Whitten” 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs (Scaling options will be available from your coach in class) Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade…