12.27.12 WOD
A. Back Squat 5-5-5-5-5 B. Tabata Mash-Up of: Wall-balls 20/14# KB Swings (24/16kg) Videos: Dancing With His Daughter – CrossFit Journal Meet Lindsy Smith – CrossFit Journal James, Kettlebell Swings
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WOD
12.26.12 WOD
A.Strength Push Press 3,3,3,3,3 B.WOD “Jackie” For Time Row 1000m 50 thrusters 45/33lb 30 Pull-ups Scaling Options Will Be Available From Your Coach Article: Tip 504: Eat A High-Protein Diet To Lose Fat Without Feeling Hungry—Avoid Holiday Food Cravings Cara, Swinging High!!!
12.24.12 WOD
Today’s ONLY class will be at 10am 12 Days of Christmas (CrossFit Glendale style) For time, do the following movements the same way you would sing the 12 Days of Christmas: – on the 1st day of Christmas my coach gave to me: 1 Wall Climb – on the 2nd day of Christmas my coach…
12.22.12 WOD
”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…
12.21.12 WOD
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…
12.20.12 WOD
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…
12.19.12 WOD
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,
12.18.12 WOD
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…
12.17.12 WOD
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.