May 20, 2014
Safe travels Erin! We’ll see you in the Fall.
Row 5k
Then,
Bench Press
5-5-5-5-5
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Today's WOD
Your workout of the day!
May 19, 2014
Strong
Back Squat
5 x 5 @ 45, 55, 65, 75, 85%
Conditioning
TUESDAY 140520
For time:
100-meter walking lunge
800-meter run
100 squats
Post time to comments.
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May 18, 2014
Deload week begins!
Monday 140519
“Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps
Post rounds completed to comments.”
Rx: As written
A: Green Band / (95/65)
B: 2x Green Bands / (75/55)
C: C2B pull ups w/ any band / (bar)
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May 16, 2014
-The leaderboard is wide open on this one
-T-shirts arrived for “21 Guns.” It’s not too late to register, you just can’t get the shirt. NBD.
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
30 minute scaled time cap
40 minute Rx time cap
TEAM: Subject to change.
I am altering the deal. Pray I don’t alter it any further.
Power:
1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)
2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)
3) Bench Press
4) Jerk
Conditioning:
“Nancy”
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May 15, 2014
Strong
Back Squat
5×60, 70, 85%
3×95%
8×70%
Conditioning
3 Rounds for time:
500m Row
15 STO (115/95)
20 K2E
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May 13, 2014
Reminder: Today, Wednesday, is the KBK order deadline for Monday delivery. Saturday is the deadline for Wednesday.
Strong
Pause Back Squats 6 x 3, for load, 3 second pause in hole
Conditioning
Final score is total Lateral Burpees + Wall Balls + Push ups
1 minute of: 5 Hang Squat Cleans (155/115) + ME Lateral Burpees
Rest 1 minute
1 minute of: 5 Hang Squat Cleans (155/115) + ME Wall Balls
Rest 1 minute
1 minute of: 5 Hang Squat Cleans (155/115) + ME Push Ups
Rest 1 minute
1 minute of: 5 Hang Squat Cleans (155/115) + ME Lateral Burpees
Rest 1 minute
1 minute of: 5 Hang Squat Cleans (155/115) + ME Wall Balls
Rest 1 minute
1 minute of: 5 Hang Squat Cleans (155/115) + ME Push Ups
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May 12, 2014
Did you know we have a feedback page? We want to hear what’s working and what can get better! Yes, it’s totally anonymous.
Technique
Muscle Up 2+3
Conditioning
For time, 15-12-9-6-3
HSPU
Burpee Box Jump 24/20
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May 11, 2014
Early Canceling: We’d like to ask for some help with WOD reservations. If you know you cannot attend a WOD please early cancel as soon as you know. It allows everyone the best opportunity to attend the WOD and if wait-listed to be added to the WOD.
We know everyone has crazy schedules and things come up last minute. We don’t have any plans at the moment to change our reservation system/policies but we think that if everyone pitches in we can get things running smoother. Ultimately we want to see everyone as often as possible. Oh, but take rest days, those are important too. Thanks!
Last Week: This is our last week of the current strength cycle. Come in, run your percentages, struggle and get stronger. You’ll get a deload next week. Promise.
Strong
Back Squat
5 x 50%, 60%, 70%, 85%, 95%
Conditioning
Rx as Rx
L1: 49/7 @ 155/115
L2: 36/6 @ 135/95
L3: 25/5 @ 95/65 (bands allowed)
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May 9, 2014
Strong
2014 Regional Individual Event #1
Conditioning
12 minute AMRAP of Heavy Barbara
-No rest-
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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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