May 9, 2014
Strong
2014 Regional Individual Event #1
Conditioning
12 minute AMRAP of Heavy Barbara
-No rest-
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Today's WOD
Your workout of the day!
May 8, 2014
21 Guns, a Memorial Day Salute
If you’ve been around CrossFit, you know Memorial Day is always an ideal day for a tough WOD; typically a hero WOD.
This year we’ll be doing 21 Guns. The event is going to benefit Team RWB, which we think has a pretty cool mission. We’re trying to engage as many athletes inside and outside of the gym as we can. Please feel free to bring friends, we’re going to have a good time. Right now we are the only gym in NYC participating. Please help spread the word!
Get your event t-shirt and make a donation here.
Reserve yourself a slot here.
Technique
8 minute EMOM
Hang Power Clean – Push Press – Hang Squat Clean – Split Jerk (95/65)
Strong
Back Squat
Oh, you want to know how much you’re squatting? 🙂
5 x 55%, 70, 80
3 x 95
8 x 70
Conditioning
Beep test
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May 7, 2014
1) Yoga w/ Gisele @ 7am, hope to see you!
2) SweatRiver all day, what’s the WOD? Well you gotta show up to find out.
3) Did you sign up for the Rowing trip yet?
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May 6, 2014
Strong
1a) 5 x 10 Bulgarian Split Squat for load (10 each leg)
1b) 5 x 10 Neutral Grip KB Bench Press for load
Conditioning
“DG” refer to 5FEB14
10 minute AMRAP
8 Toes to bar
8 KB Thrusters (35×2/26×2)
12 Walking Lunge Steps w/ KBs in front rack
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
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May 5, 2014
1. The weather for CFE: Running looks a lot better than last week. Meet 630pm at track or feel free to stop by the gym earlier.
Technique
Muscle-up 2+3
Strong
1a) 3×5 Strict C2B for load
1b) 3×10 GHD Sit-ups for load
Conditioning
For time: (8 minute cap)
5 Rope Climbs
15 HSPU
3 Rope Climbs
12 HSPU
1 Rope Climb
9 HSPU
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May 4, 2014
Sorry for the late post; busy weekend.
Technique
Every 45 seconds for 8 rounds
3-position squat snatch; power, hang, floor
Strong
Back Squat
5×5 @ 45%, 55%, 70%, 80%, 90%
Conditioning
10 minute AMRAP
10 Hang Squat Snatches (95/65)
5 T2B
5 Wall Climbs
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May 2, 2014
1. Location for the 1-year anniversary party has been set. Date TBD.
2. Have you signed up for the rowing trip in June yet?
3. Gymnastics field trip in July, deets to follow.
Regionals Event #6 – with modifications as a team WOD
In teams of 2-3 follow the leader for time:
50 calorie row
50 box jump overs, 24/20 in.
50 kettlebell swings 72/53 lb.
50 wall-ball shots, 20/14 lb.
50 ring dips
50 wall ball shots, 20/14 lb.
50 kettlebell swings 72/53 lb.
50 box jump overs, 24/20 in.
50 calorie row
Time cap: 30 minutes
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May 1, 2014
Strong
Back Squat
5 x 55%, 70%, 80%
3 x 90%
8 x 70%
Midline
3 x 15 GHD Sit ups
Conditioning
8 rounds for reps of
20 seconds – C2B Pull ups
10 seconds – rest
Rest 1 minute
8 rounds for distance of
20 seconds – Farmer’s Carry (2×53 / 2×35)
10 seconds – rest
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April 29, 2014
Technique
8min EMOM
Hang Snatch + 2 OHS
Strong, compare to 2JAN14
2 Rep Tempo Front Squat – sub maximal
(3 sec down, 3 sec pause at bottom, 3 sec up)
Conditioning
15-12-9
HSPU
KBS 53/35
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April 28, 2014
CFE: Running meets @ Track. Rain or shine. Never quit.
Technique
Muscle-up 1+2
Strong
1a) 4 x ME Strict C2B Pull ups + ME Kipping C2B Pull ups
1b) 4 x ME BW Push Press (or challenging weight)
Conditioning
3 RFT
15 KB Thrusters 53/35
100′ Burpee Broad Jump
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