August 29, 2014
1) HSPU
Work up to a deficit 5RM
Drop sets 5@-2″, 5@-4″.
2) “Kelly” Refer to 25JUL13
Five rounds for time of:
400m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)
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WOD
August 28, 2014
TGIF!
Hang Snatch
4×3 @ 75-85% of 1RM
Front Squat
7×3 @ 90% of Tuesday’s 3RM
3-Position Snatch Grip Dead Lift
5×3 @ 120% of 1RM Snatch
Then, drop sets @ 95% and 90%
*You will pause below the knee, above the knee and at the power position before you complete the lift and fully extend your hips.
#heavydayz
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August 26, 2014
1) Muscle-Ups
4 sets ME x Strict, dismount then, ME x Kipping
2) Fight Gone Bad, refer to 13AUG13
Three rounds of:
Wall ball shots, 20#/14# (reps)
Sumo dead lift high pull, 75# (reps)
Box Jump, 20″ box (reps)
Push press, 75 pounds (reps)
Row (calories)
In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep except on the rower, where each calorie is one point.
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August 25, 2014
1) Power Snatch
2RM + Drop Sets; 2×95%, 2×90%
2) Front Squats
3RM + Drop Sets; 3×95%, 3×90%
2) Snatch Grip Behind the Neck Push Press
3RM + Drop Sets; 3×95%, 3×90%
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August 24, 2014
Night at the Garden. Credit Pat D.
Reduced Summer Schedule through September 5th.
Closed Thursday/Sunday
1) Weighted Chin-Ups
5×5 AHAP
2) For Time: (12 minute time cap)
50 Double Unders
25 STO (95/65)
50 Wall Balls (20/14)
25 Hang Power Cleans (95/65)
50 Air Squats
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August 22, 2014
1) 5 minute AMRAP
25 Ring Dips or deficit push ups
25 K2E
* 5 burpee bonus every time you come off the rings/bar/rest
2) For time:
30 KB Thrusters (35/26)
30 Med Ball Situps (20/14)
400m Run
20 KB Thrusters (35/26)
20 Med Ball Situps (20/14)
400m Run
10 KB Thrusters (35/26)
10 Med Ball Situps (20/14)
400m Run
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August 21, 2014
The first CrossFit Team Series event was announced! It looks fun – and familiar, anyone recognize it?
1) Establish a 2RM Hang Clean, then: drop set @ 95%, drop set @ 90%
2) 5×5 Front Squats @ 90% of Tuesday’s 5RM
3) Establish a 3RM behind-the-neck Split Jerk, then: drop set @ 95%, drop set @ 90%
#heavyday
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August 19, 2014
Madison Square Garden, History in the Making
1) 12 minute EMOM
Even: 5 T2B + 5 Burpees to target (6″)
Odd: 5 HSPU + 5 Burpee Box Jump Overs (24/20)
2) 9 minute Partner AMRAP
5 Ring Rows
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
-Only one partner may work at a time
-Each partner must complete entire round
-Score is total sum of each partner’s completed rounds
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August 18, 2014
An Insider’s Guide to CrossFit
1) Power Clean
Establish 2RM
Drop Sets 2×95%, 2×90%
2) Front Squat
Establish 5RM
Drop Sets 5×95%, 5×90%
3) Push Jerk
Establish 3RM
Drop Sets 3×95%, 3×90%
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August 17, 2014
Are You an Athlete or an Exerciser?
1) Bench Press
Establish 3RM, Drop sets 3×95%, 3×90%
2) 10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories
Rest 1 minute between rounds. Post number of calories rowed each round to comments.
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