8.31.12 WOD
Strength Push Press 5-4-3-2-1 WOD One time through: 50 Air squats 40 Box jumps (24/20) 30 Burpees 20 GHD sit-ups 10 Handstand push ups
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8.30.12 WOD
Strength Power Clean 3-3-3-3-3 WOD 15-12-9-6-3 Power Clean (135/95) Toes to Bar Post your load and time to comments Gino, Light on his feet.
8.29.12 WOD
Skill Hollow Rocks/ TGU WOD 3 Rounds Run 800m rest 2 minutes Run 400m rest 1 minute Run 200m Rest 3 minutes Keep track of your times. Make sure you rest the exact amount of time allotted. Hollow Body Pt.1 – Video Hollow Body Pt.2 – Video Wendy, working on Double Unders
8.28.12 WOD
Strength Deadlift Build to a 1 rep max WOD 5 mins Max Rowing (calories) 4 mins Max Anchored Ab Mat Sit Ups 3 mins Max HR Push Ups 2 mins Max Swings (24,16kg) 1 minute of Max Burpees Which Diet Works? NY Times Greg Glassman talks about Nutrition and Avoiding Disease
8.27.12 WOD
You guessed right! It’s Fran time! Skills: Work on Thrusters and Kipping Pull-ups WOD: Benchmark! “Fran” 21-15-9 reps of: Thrusters, 95/65# Pull-ups CrossFit – Mel Ockerby’s 2:38 Fran – video Congratulations to Nicole Scauri, for winning First Place and Sara Komonchak aka Shorty Rock, for placing 2nd in the 30th ANNUAL BROOKLYN-KINGSBORO ARMWRESTLING CHAMPIONSHIPS. Way to represent CrossFit Glendale!!!
8.26.12 WOD
Open Floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. And don’t forget about your Mobility. Good Luck to Nicole Scauri representing CrossFit Glendale at the New York Arm Wrestling Event tomorrow. Nicole placed 1st in her weight class at the Big Apple…
8.25.12 WOD
WOD: “Deck of Cards” Spades = Box jump 24/20” Hearts = Wall Ball 20/14lb Clubs = KB Swings, 24/16kg Diamonds = Air Squats Joker = 500m Row This WOD is a team effort. First team to finish wins. Each team will go through a deck of cards by performing the movements listed. As cards are flipped…
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
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