Your workout of the day!
Reminder, we’re closed all day tomorrow, Saturday. Don’t know what to do with your Saturday morning?
1. Spend the day leaderboarding and watching Regionals
2. Try “2014 Regional Event #2” on a marked football field
3. Try the following track WOD:
3 Rounds for total running time:
800m Run
Rest 1 minute
400m Run
Rest 5 minutes
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Want to celebrate in a few weeks? Sign up for our 1-Year Anniversary Party here!
It’s Thursday, June 12, at The Roost (222 Ave B) starting at 8pm; $30/person. We hope you can make it!
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Back Squat
3×7, AHAP (as heavy as possible)
Conditioning
For time:
15, 12, 9 reps –
Hang Squat Snatch (135/95)
Toes-to-Bar
*Please scale the snatches as necessary. These should NOT be too heavy as to be done in singles; they should be caught in a full squat. Look pretty when you’re tired.
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As always, a big congrats to everyone who PR’d their Back Squat today. We promise if you missed today we’ll have another opportunity in the near future to attempt a 1RM again.
Part of our team will be working/spectating at the North East Regional this weekend. We’ll be running a reduced schedule as a result of this.
Friday: 6am, 7am, 5pm, 6pm
Saturday: Closed
Sunday: 10am SweatRiver
We received additional three-day passes, $50 each, which we’d like to find a home for. So let Melissa or Eric if you’re going to be in Boston and would like to spectate.
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Establish a 1RM of the following:
7 sets of: power clean, front squat, push press, back squat and push press
Conditioning
“Elizabeth”
For time:
21-15-9
Clean (squat clean) 135/95
Ring Dips
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Whoah, late post!
Thanks to everyone who made Team RWB’s event a success. Check out their site if you’re at all interested in getting involved with a very worthwhile and meaningful group in NYC.
Technique
Tall Snatch 3RM
Strong
Back Squat 1RM
Conditioning
12 minute AMRAP:
50m OH Plate Lunge 45/25
20 Pull-ups
30 Lateral Plate Jumps
5 Wall Climbs
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Monday’s Schedule:
9:30am – “21 Guns” WOD Session 1 (sign-up on events page)
11:00am – “21 Guns” WOD Session 2 (sign-up on events page)
12:00pm – BBQ
Both of tomorrow’s WODs are open to the public. No CrossFit experience needed. We hope to see everyone come out and help us support Team RWB.
No RSVP needed for the BBQ, just show up. Want to bring something? Meats/sides/beverages are all acceptable. Don’t worry, non-paleo is okay!
“21 Guns”
21 minute AMRAP
400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
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Monday’s WOD will run at 930am/1100am
BBQ to follow at noon. No need to RSVP for BBQ but please feel free to bring meat/sides/beverages. WODing @ 930am and coming back for the BBQ is okay too.
E-mail us if you’d like to be moved around between the 930 and 11am times.
BYOVest for Saturday’s WOD if you want to wear one.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
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Strong
Establish 1RM of the following complex:
Hang Power Clean + 2 Shoulder-to-overheads
Conditioning
5 Rounds for time
50′ Farmer’s Walk 53×2 / 35×2
10 Back Squats @ 50% 1RM (don’t even ask if it’s from the racks)
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Did you like rowing 5k? Join us for our RowNY trip and actually spend some time on the water!
Yoga with Gisele has moved to Sunday.
Additional SweatRiver at 7am on Thursdays now.
Have you registered for the Memorial Day WOD?
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Safe travels Erin! We’ll see you in the Fall.
Row 5k
Then,
Bench Press
5-5-5-5-5
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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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