11.19.14 WOD
A. Back Squat 5×1 Aim to add 5# to last weeks working weight B. For time: 50 Kettlebell Swings 53/35 50 Calories on the Rower 50 Kettlebell Swings 53/35 Finisher – AMRAP2 – Standard Crunches
11.18.14 WOD
A. Warm-Up a. 5 min easy Row/Bike/Run b. Foam Roll and Stretch Tight Areas c. 2×10 Wall Slides (Y’s, arms out at 45 degrees) d. 2×1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When…
11.17.14 WOD
2 Rounds for time of: 20 Clean & Jerks 135/95# 20 Box Jumps, 24/20 20 Wall Ball, 20/14# 20 Hang Snatch, 95/65# 20 Box Jumps, 24/20 20 Wall Ball, 20/14# 20 Squat Cleans, 135/95# *Scaling options will be available from your coach in class. It’s that time again where we test our fitness…
11.16.14 Open Floor
Open Floor 10am-12pm Good Luck to all athletes competing in 3rd Annual Belle Event at CrossFitBell. Event begins at 9am. Come by and cheer them on. CrossFit Bell 37-22 34th St, Queens, NY 11101 Rich Froning Snatches 305 lb. at the CrossFit Invitational
11.15.14 WOD
WOD “Pick a card” May the odds ever be in your favor Weekend Happenings Saturday -Jimmy Kaz and Michael Kasza will competing in the Epic Showdown Individual CrossFit Competition. More details here – Coach Ellen will be competing at the 2014 RPS INSURREXTION ON THE ISLAND 3. More details here Sunday 3rd Annual…
11.14.14 WOD
A.Halting Deadlifts 3-3-3-3-3 (Demo) *Start with 65% and build B. Floor Press 3-3-3-3-3 (Demo) *Start with 65% and build C.For Time 400m (13 laps) Farmer’s Carry 70/55 *every time you drop the KB – 10 Goblet Squats Annoucement:2nd Annual CFG Throwdown Saturday, January 17, 2015! Save the date. More details to…
11.13.14 WOD
12 minute AMRAP of: 3 Power snatch, 135/95 5 Toes to bar 7 Pushups Annoucement:2nd Annual CFG Throwdown Saturday, January 17, 2015! Save the date. More details to come……
11.12.14 WOD
Warm-Up Tabata “Bottom-to-Bottom” Air Squats *10sec Rest has to be in the “hole” of the squat. A. Back Squat 5×1 Aim to add 5# to last weeks working weight B. 3 rounds – 9 minutes *no rest in between rounds – accumulate as much time in the following positions during the (60 sec time…
11.11.14 Happy Veterans Day
Rankel Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton,…
11.10.14 WOD
“Fight Gone Bad” 3 Rounds 1 min Wallballs 20/14 1 min SDLHP 75/55 1 min Box Jumps 20″ 1 min Push Press 75/55 1 min Row for calories 1 min Rest Score is total repetitions performed. The LuRong Living Paleo Challenge has come to an end. We are so proud of everyone…