”Victoria” 5 Rounds (5 years of being a Teacher) 10 Thrusters 65/95 (10 is her homeroom number) 14 Box Jumps 20/25 (the day the travesty happened) 12 SDLHP’s (the month it happened) 12 Burpees (the year) 27 KB Swings 35/53 (her age) Victoria Soto was a teacher for 5 years. The tragedy happened in room…
A. Handstand PushUp Practice B. As many rounds as possible in 15 mins of: 5 Handstand Push-ups 10 Toes-to-Bars 20 Russian Lunges Post total rounds. HOLIDAY PARTY!!!! It’s going to take place at Shi Restaurant and Bar located at 4720 Center Blvd, Long Island City, this Saturday. Start time 9:00pm!!!!! Powerful Language Versus Victim…
A. Mobility & Hang Power Cleans Skills & Drills In 15 minutes work up to a heavy 3 rep Hang Power Clean B. “Nasty Girls” 3 rounds for time; 50 air squats 7 muscle ups 10 hang power cleans (135/95 #) Scaling Options Will Be Available From Your Coach HOLIDAY PARTY!!!! It’s going to take…
4 rounds for time of: 12 Deadlifts 225/155 lbs 400 m Run Post total time. Scaling Options Will Be Available From Your Coach Holiday Recipes: Sweet Potatoes Anna – CrossFit Journal Chocolate Decadence – CrossFit Journal Gino,
For time: 50 Box Jumps, 24/20 in 50 Pull Up (Jumping)s 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Scaling Options Will Be Available From Your Coach Recovering From Hurricane Sandy Part 2…
A. Overhead Squat 1 Rep Max Find your Overhead Squat 1 Rep Max. B. For time, 21-15-9 reps of Overhead Squats (135/95) Chest to Bar Pullups Congratulations to Coach Alvaro for completing CrossFit Coaches Course.
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…
“Blind Date” If you are not familiar with this WOD, basically what it means is that on the dates “Blind Date” is posted you don’t know what you are going to get until you show up at the box. “Coaching the Deadlift” with Bill Grundler – video “The Rob Davis Story” CrossFit Journal-video Guess who…
A. Warmup: 3 sets Thruster x 10 reps (45/35) Row x 150 meters Toes to Bar x 10-15 reps Rope Climb or Muscle Ups Handstand Pushup/Handstand Hold x Max B. 21-15-9 reps of: Thrusters 95/#65 Row (cal) Post total time. Mobility videos Pain Ball: Calling All Shoulders Death By Desk Rob, Deadlifting
A. Deadlift Find your Deadlift 1 Rep Max. B. 3 rounds for time of: 10 Deadlifts 225/185# 50 Double Unders Scaling Options Will Be Available From Your Coach How & why to use chalk in the gym 7 Foods You Don’t Have to Buy Organic – Marks Daily Apple Shorty in the Box!
