“Death By” Burpee Pullups
Minute 1: 1 burpee pullup
Minute 2: 2 burpee pullups
Minute 3: 3 burpee pullups
… until you are unable to complete all reps within one minute.
Join us for a workout to remember those who made the ultimate sacrifice. The workout will be scaled for all abilities.
Monday, May 30th, 2016
Heat 1: 0900-1000
Heat 2: 1000-1100 (with Team RWB)
This is a free event. Please arrive 10 minutes early.
CrossFit East River
647 E 9th Street
New York, NY 10009
The workout:
For time:
1 mile run
100 Pullups
200 Pushups
300 Air Squats
1 mile run
-If you have a weighted vest bring it. Partition pullups/pushups/squats as needed
Scaling Options:
Rx: with weighted vest
Option A: without weighted vest
Option B: 1 mile run, 50 pullups, 100, pushups, 150 air squats, 1 mile run
Option C: 1 mile run, 50 ring rows, 100 knee pushups, 150 air squats
So, we’ve been going hard on our DarkSide-12 program since the end of March. Monday marked the beginning of a deload week for us at the gym. “Murph” might seem like a strange way to start off an easier week but easier isn’t necessarily what our deload week will be about. Rather expect to see an emphasis on spending more time with learning the mechanics of gymnastic movements. Also, expect to see poundages dialed back on barbell lifts. Believe it or not 300 air squats should be much easier on your body than 5×5 at a high percentage.
Looking forward expect to see Monday start off another 3 week mesocycle with a renewed focus on heavy barbell lifts. We’ll cap it off with retesting and then get back to more traditional CrossFit programming. Get ready for the gains!
We’ll also NOT be posting the WODs on here everyday. They’ll be up in WODIFY at 12:00am the day of the workout. This will shift to more of a blog/informational format.
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Events:
5/29 – Friday – Paleo Potluck Dinner at the Box
6/7 – Sunday – Olympic Weightlifting with Heather
6/13 – Saturday – NYRR Oakley 10k
6/20- Saturday – 2 Year Anniversary Party
6/21 – Sunday – Olympic Weightlifting with Heather
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Links:
“License to Live” – CrossFit Journal
“How Dangerous are Treadmills?” – BBC News
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Media:
If you’ve got 2 minutes take a look at an intense women’s battle at California Regional.
4 Rounds:
0:20 Seated Pike Stretch
0:40 L-Sit (Paralletes/Rings/Bar)
0:40 30* Handstand Hold
2015 Regional Team Event 7*
*Modifications:
DL 185/115, Lunge 95/65
*Teams of 4-6
With a partner, complete 6 rounds:
45 Double Unders or 90 Singles
30 Situps
15 Thrusters 95/65
One partner completes a FULL round while the other rests, then the partners switch out and the other completes one full round until they each complete 3 full rounds (6 total).
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Progress through :
brasire – wall – freestanding
4 rounds of 2 minutes of work followed by 2 minutes of rest.
Score for workout is reps in final round.
Round 1:
12/9 Calories on Rower
15 Hang Power Cleans 45/35
Round 2:
12/9 Calories on Rower
10 Hang Power Cleans 75/55
Round 3:
12/9 Calories on Rower
5 Hang Power Cleans 95/65
Score Round:
12/9 Calories on Rower
AMRAP Hang Power Cleans 135/95
Rx+ = Hang Power Snatches
On a tabata clock complete the following work:
30 Burpee box jump overs 24/20
30 Ring Dips
30 Box Jumps
30 Pull-ups
30 Burpees
30 Push-Ups
You may only work during the 20s intervals and you must rest during the 10s intervals.
2015 Masters Qualifier Event 3
2 rounds for time of:
1,000-meter row
65-lb. thrusters, 50 reps
30 chest-to-bar pull-ups
Post time to comments.
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