June 8, 2014
Strong
Establish a 1RM power clean
Conditioning
4 rounds for total reps of:
1 min, 2-for-1 wall balls (20/14)
1 min, hand-release clapping push-ups
1 min, jumping lunges with med ball overhead
1 min rest
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WOD
June 6, 2014
Strong
August 5, 2012 WOD DEMO Video
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Conditioning
50-40-30-20-10
Medball Situps (20/14)
KB Swing (72/53)
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June 5, 2014
Does this gym look familiar?
Strong
Back Squat
5×5 @ 90% of Wednesday’s 5RM
Conditioning
4 Rounds for time:
8 Strict Weighted Chin-ups (35/18)
16 KB Thruster 8 left/8 right
32 Air Squats
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June 3, 2014
Get involved! Some upcoming events:
June 12th Anniversary Party
June 21/22 CrossFit Kettlebell Trainer Course
June 28th Row NY on the East River
July 12th Gymnastics at Chelsea Piers
2012 CrossFit Games Chipper
10 Overhead Squats 155/105
10 Box Jump Overs 24/20
10 Thrusters 135/95
10 Power Cleans 205/125
10 Toes-to-bar
10 Burpee Muscle Ups
10 Toes-to-bar
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20
10 Overhead Squats 155/105
For Time.
One barbell.
20 minute time cap.
Pick the hardest scale you can do.
Rx: As written
A: Burpee Pull Ups, Thrusters 95/65, Overhead Squats 135/95, Power Cleans 185/115
B: 10 Burpees, 10 Banded Pull Ups, Thrusters 75/55, Overhead Squats 95/65, Power Cleans 135/95
C: V-Ups (for T2B), Box 20/12, 10 Burpees, 10 Banded Pull Ups, Thrusters BAR, Overhead Squats 65/55, Power Cleans 65/55
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June 2, 2014
Strong
Back Squat
Establish 5RM – Drop sets at 5×95% – 5×90%
Conditioning
1000m Row
-then without rest:
10 minute AMRAP
5 Hang Power Cleans to Overhead 135/95
10 Ring Dips
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June 1, 2014
June Scan-In Challenge:
This fitness thing isn’t going to happen by itself!
Who can collect the most visits to the gym in June?
Swag Packs to 1st and 2nd place
-Any combination of WOD, SweatRiver, Yoga… etc
-Multiple visits per day allowed
-Weekly top 10 leaderboard
-3, 2, 1… GO!
Strong/Technique:
3RM Hang Snatch – without letting go of barbell
Conditioning:
5 Rounds for time:
10 C2B Pull-ups
20 KB Overhead Squats 53/35 (10L/10R, anyhow)
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May 30, 2014
Reminder, we’re closed all day tomorrow, Saturday. Don’t know what to do with your Saturday morning?
1. Spend the day leaderboarding and watching Regionals
2. Try “2014 Regional Event #2” on a marked football field
3. Try the following track WOD:
3 Rounds for total running time:
800m Run
Rest 1 minute
400m Run
Rest 5 minutes
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3 rounds: 800m, 1min rest, 400m
5min rest between rounds
May 30, 2014
Want to celebrate in a few weeks? Sign up for our 1-Year Anniversary Party here!
It’s Thursday, June 12, at The Roost (222 Ave B) starting at 8pm; $30/person. We hope you can make it!
Strong
Back Squat
3×7, AHAP (as heavy as possible)
Conditioning
For time:
15, 12, 9 reps –
Hang Squat Snatch (135/95)
Toes-to-Bar
*Please scale the snatches as necessary. These should NOT be too heavy as to be done in singles; they should be caught in a full squat. Look pretty when you’re tired.
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May 27, 2014
As always, a big congrats to everyone who PR’d their Back Squat today. We promise if you missed today we’ll have another opportunity in the near future to attempt a 1RM again.
Part of our team will be working/spectating at the North East Regional this weekend. We’ll be running a reduced schedule as a result of this.
Friday: 6am, 7am, 5pm, 6pm
Saturday: Closed
Sunday: 10am SweatRiver
We received additional three-day passes, $50 each, which we’d like to find a home for. So let Melissa or Eric if you’re going to be in Boston and would like to spectate.
Strong
Establish a 1RM of the following:
7 sets of: power clean, front squat, push press, back squat and push press
Conditioning
“Elizabeth”
For time:
21-15-9
Clean (squat clean) 135/95
Ring Dips
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May 26, 2014
Whoah, late post!
Thanks to everyone who made Team RWB’s event a success. Check out their site if you’re at all interested in getting involved with a very worthwhile and meaningful group in NYC.
Technique
Tall Snatch 3RM
Strong
Back Squat 1RM
Conditioning
12 minute AMRAP:
50m OH Plate Lunge 45/25
20 Pull-ups
30 Lateral Plate Jumps
5 Wall Climbs
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