Your workout of the day!
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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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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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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#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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