August 25, 2014
1) Power Snatch
2RM + Drop Sets; 2×95%, 2×90%
2) Front Squats
3RM + Drop Sets; 3×95%, 3×90%
2) Snatch Grip Behind the Neck Push Press
3RM + Drop Sets; 3×95%, 3×90%
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Today's WOD
Your workout of the day!
August 24, 2014
Night at the Garden. Credit Pat D.
Reduced Summer Schedule through September 5th.
Closed Thursday/Sunday
1) Weighted Chin-Ups
5×5 AHAP
2) For Time: (12 minute time cap)
50 Double Unders
25 STO (95/65)
50 Wall Balls (20/14)
25 Hang Power Cleans (95/65)
50 Air Squats
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August 22, 2014
1) 5 minute AMRAP
25 Ring Dips or deficit push ups
25 K2E
* 5 burpee bonus every time you come off the rings/bar/rest
2) For time:
30 KB Thrusters (35/26)
30 Med Ball Situps (20/14)
400m Run
20 KB Thrusters (35/26)
20 Med Ball Situps (20/14)
400m Run
10 KB Thrusters (35/26)
10 Med Ball Situps (20/14)
400m Run
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August 21, 2014
The first CrossFit Team Series event was announced! It looks fun – and familiar, anyone recognize it?
1) Establish a 2RM Hang Clean, then: drop set @ 95%, drop set @ 90%
2) 5×5 Front Squats @ 90% of Tuesday’s 5RM
3) Establish a 3RM behind-the-neck Split Jerk, then: drop set @ 95%, drop set @ 90%
#heavyday
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August 19, 2014
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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August 18, 2014
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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August 17, 2014
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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August 15, 2014
#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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August 14, 2014
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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August 12, 2014
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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