Your workout of the day!
If you’re reading this Friday night, it’s STILL not too late to sign up for rowing with Row New York! Check out our Events Page!
Strong
Establish a 3RM behind-the-neck snatch grip Push Press
Conditioning
“RANDY”
75 Power Snatches for time (75/45)
“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.”
What are you doing this Saturday?
Join us on the water!
Strong
5×3 @ 80% of Wednesday’s 3RM
Conditioning
Complete as many rounds as possible in 20 10 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps
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“Filthy Fifty”
Compare to 28DEC13
For time:
50 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking lunges
50 Knees-to-elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double-unders
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Come row on the water with us this weekend! There are only a few spots left, and Row New York is giving us a great deal! Click here to sign up!
Strong
Establish a 3RM Back Squat
Then drop sets, 3 @ 95% and 3 @ 90%
Conditioning
3 RFT:
400m run
21 KB swings
12 HSPU
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1st: Pat D.
2nd: Lisa
3rd: Sara S.
There are only TWO spots left for this Saturday’s row trip.
The CFKB Trainer Course includes a performance assessment of all kettlebell movements learned over the weekend. Here candidates are assessed on their ability to perform a “Turkish get-up.”
Strong
5RM of the following complex:
Power Clean, Hang Squat Clean into Thruster
Conditioning
For time: (9minute time cap)
30 Muscles-Ups
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Reminder, we’re closed Sat/Sun for the CFKB Seminar.
Strong:
1a) Back Squat 5×5 @ 80% of Wednesday’s 5RM
1b) KB Press, using two KBs, work up to a heavy 10RM
Conditioning:
6 minute AMRAP
Ascending ladder of:
5 GTO w/ plate 45/25
5 Double Unders
10 GTO w/ plate 45/25
10 Double Unders
15…
15…
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Strength
1RM of Snatch Balance + 2 Overhead Squats, refer to 17FEB14
Conditioning:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Score is total reps.
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1st Place: Lisa
2nd Place: Rodney, Sara S., Haley, Patrick D.
3rd Place: Billy, Jared, James S.
Strong
5RM Back Squat
Conditioning
10 Clean and Jerks 135/95
20 HSPU
30 Kettlebell Swings 53/35
40 Burpees over the barbell
30 Kettlebell Swings
20 HSPU
10 Clean and Jerks 135/95
Slightly different than CrossFitters
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Who’s coming to Sunday Yoga w/ Gisele?
Reminder we’re going to be closed this weekend, 21JUN-22JUN, as we’re hosting the CFKB seminar.
Skill
Handstand Walking
Strength
3RM Behind the Neck Split Jerk
Conditioning:
5 Rounds for time: Refer to 24JUN13 (12 minute time cap)
12 Wall Balls (20/14)
12 T2B
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Strong
2RM Deadlift
Conditioning
-With a partner complete the following-
21-18-15-12-9-6-3
Power Snatch 95/65
K2E
Partner #1 will complete all 21 Power Snatches and K2E.
Partner #2 will then complete all 21 Power Snatches and K2E.
Partner #1 will complete all 18 Power Snatches and K2E.
Partner #2 will then complete all 18 Power Snatches and K2E.
Partner #1 will complete all 15 Power Snatches and K2E.
Partner #2 will then complete all 15 Power Snatches and K2E.
Partner #1 will complete all…
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