8.24.12 WOD
Bench Press 3-3-3-3-3 Then; Run: 8×200 meters, Rest 90sec between Intervals Watch the Video: “Proper Bench Technique” with Sweatt and Laura Phelps-Sweatt Vita, Med Ball Cleans
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8.23.12 WOD
Skill: Sumo Deadlift High Pull Then; As many rounds as possible in 15 mins of: 4 Handstand Push-ups 8 Sumo Deadlift High-pulls 95/65 lbs 12 Box Jump 24/20″ Sumo Deadlift High Pull -Demo
8.22.12 WOD
Skill:Front Squat Strength:Front Squat 5-5-5 Then For time: 1000m row 100 sit ups Front Squat demo
8.21.12 WOD
Benchmark!!! “Helen” 3 rounds for time of: 400 meter run Kettlebell swing, 21 reps, 24/16kg Pull-ups, 12 reps “Helen” Demo CrossFit Molly and Roxy, Hanging out at the Box!
8.20.12 WOD
Warmup: Burgener Warmup (PVC) Down, Up, Shrug Down, Up, High Pull Muscle Snatch Snatch Drops, 2″, 4″, 6″, Full Hang Snatch, 2″, 4″, 6″, Full Skill: Hang Snatch Training: 5 rounds for time of: 10 Hang Power Snatches 95/65 lbs 30 Double Unders Post total time. Nutrition: The Paleo Quick Start Guide, and the Shopping List to help get…
Nutrition
The short version of the CrossFit dietary prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. More details on the CrossFit dietary prescription: Protein should be lean and varied and account for about 30% of your total caloric…
8.19.12 WOD
Open floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. This class will be dedicated to practice a skill/movement we use in our daily workouts that is currently the weakest link. For example, you may want to spend this time to do some extra…
8.18.12
To all our members, we have a slight change to our schedule tomorrow, Saturday August 18. Instead of 10a and 11a class, it will now be at 1p only. Due to the following reason; there is a CrossFit competition tomorrow starting at 9am at CrossFit Long Island City. We’d love all of our members to…
8.17.12 WOD
Strength: Shoulder Press 3-3-3 WOD: 21-15-9 reps: Push Press (95/65) KB Swing (24kg/16kg) Box Jump (24″/20″)
8.16.12 WOD
WOD 200m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 400m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 200m Run