WOD

#BeastBarbell @ Noon
1) Snatch
2) Clean + Jerk
3) 1RM Back Squat
4) Intro discussion

-If you cannot attend but are interested in a weightlifting only programming e-mail us ASAP.

“Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 Rounds for time:
100′ Walking Overhead Lunge 45/25
30 Box Jump 24″/20″
20 Wallball Shots 20/14
10 HSPU

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1) 7RM Deadlift with regrip at bottom (no bouncing)

2) 10 1-minute rounds of:
3 Deadlifts (see note below for weight)
60-yard shuttle sprint
Max reps burpee

Rest 2 minutes between rounds. Your score is the number of burpees completed each round (post total burpees).

*The deadlift weight for #2 must be LESS THAN OR EQUAL TO what you lifted in #1. For example, a 100# 7RM deadlift means you could use UP TO 100# for the conditioning piece.

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Intro to #BeastRiver Barbell Club Saturday @ Noon
-This will be a max out session so we can have a baseline for programming
-This will be an orientation to a 5-week weightlifting program separate from the normal WODs
-Attendance is not mandatory for barbell club programming but get in touch with us if you can’t make it Saturday

1) Front Squat
Establish 5RM

2) 5 RFT
10 Back Squats @ 50% FS 5RM *Yes, the barbell will come from the floor
15 V-Ups
Rest 60 seconds

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Guess what?! We’re moving yoga to 830PM in the evening on Thursday! Come work on your mobility and wind down the week with Gisele!

1) Establish a max height box jump

2) 10-minute EMOM:
3 x box jumps @ 6-12″ less than your max height box jump established in #1 + 6 pull-ups

3) 5 rounds for time:
5 bar muscle-ups
15 power swings (53/35)

The Power Swing – PLEASE WATCH

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1) Clean 
Establish 1 RM

2) Push Press
Establish 3RM

3) Conditioning
Death by Bastard Thrusters 75/55
0 minute: Bastard then Thruster
1 minute: 2 Bastards then 2 Thrusters
2 minutes: 3 Bastards then 3 Thrusters
and so on…

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Budget 75-90 minutes for Saturday’s WOD if you choose the barbell option.

1) Snatch
Establish 1 RM

2) 10 Rounds for Time:
5 Burpees
5 HSPUs
5 Pull-ups

Barbell Option: (no conditioning)

2) Snatch Balance
Establish 3 RM, drop sets 3@95%, 3@90%

3a) Halting Snatch Deadlift,
Establish 3 RM, drop sets 3@95%, 3@90%

3b) Snatch Grip BTN Push Press
Establish 3 RM, drop sets 3@95%, 3@90%

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The Culture of CrossFit – Do you CrossFit responsibly?

Strong
Establish a 5RM Back Squat

Conditioning
15-minute AMRAP of:
Kettlebell Thrusters, 53/35 (1 KB in each hand), 10 reps
50 double-unders (or 100 single-unders)

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Why I Kicked an Athlete Out Of My Box (NSFW-language)

Technique 
3 x ME Muscle Ups

Conditioning 
4 minute AMRAP:
15 Box Jumps
ME x Slider Walk for Distance

Rest 2 minutes

4 minute AMRAP:
10 Pull Ups
10 Burpees

Rest 2 minutes

4 minute AMRAP:
10 V-Ups
5 Muscle-Ups

Rest 2 minutes

4 minute AMRAP:
20 Pushups
20 Situps

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#heavydays

1) 3 RM Split Jerk

2a) 5 x 10 Bulgarian Split Squat for load (10 each leg)

2b) 5 x 10 One Arm KB Floor Press for load (10 each arm)

3) RKC Snatch Test, 5 minute AMRAP
KB Snatch 53/35
You can break up left/right any way as long as you end at an equal number for both sides

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Happy Monday, everyone!

We’re doing something different for the 8am time slot this Thursday – we’re going to WOD in Tompkins Square Park! More details to come, but start talking it up to your friends! Anyone can come to the WOD in the park.

Skill
Handstand Holds (against the wall)

Conditioning
“Handstand Helen”
Compare to 24JUN14

3 rounds for time:
400m run
21 KBS (53/35)
12 HSPU

Scales for HSPU:
Rx, handstand push-ups (NO ab mats for scaling today)
A, deficit push-ups, 2-for-1 (24 push-ups each round)
B, push-ups on toes or knees, 2-for-1 (24 push-ups each round)

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