Your workout of the day!
Guess what?! We’re moving yoga to 830PM in the evening on Thursday! Come work on your mobility and wind down the week with Gisele!
1) Establish a max height box jump
2) 10-minute EMOM:
3 x box jumps @ 6-12″ less than your max height box jump established in #1 + 6 pull-ups
3) 5 rounds for time:
5 bar muscle-ups
15 power swings (53/35)
The Power Swing – PLEASE WATCH
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1) Clean
Establish 1 RM
2) Push Press
Establish 3RM
3) Conditioning
Death by Bastard Thrusters 75/55
0 minute: Bastard then Thruster
1 minute: 2 Bastards then 2 Thrusters
2 minutes: 3 Bastards then 3 Thrusters
and so on…
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Budget 75-90 minutes for Saturday’s WOD if you choose the barbell option.
1) Snatch
Establish 1 RM
2) 10 Rounds for Time:
5 Burpees
5 HSPUs
5 Pull-ups
Barbell Option: (no conditioning)
2) Snatch Balance
Establish 3 RM, drop sets 3@95%, 3@90%
3a) Halting Snatch Deadlift,
Establish 3 RM, drop sets 3@95%, 3@90%
3b) Snatch Grip BTN Push Press
Establish 3 RM, drop sets 3@95%, 3@90%
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The Culture of CrossFit – Do you CrossFit responsibly?
Strong
Establish a 5RM Back Squat
Conditioning
15-minute AMRAP of:
Kettlebell Thrusters, 53/35 (1 KB in each hand), 10 reps
50 double-unders (or 100 single-unders)
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Why I Kicked an Athlete Out Of My Box (NSFW-language)
Technique
3 x ME Muscle Ups
Conditioning
4 minute AMRAP:
15 Box Jumps
ME x Slider Walk for Distance
Rest 2 minutes
4 minute AMRAP:
10 Pull Ups
10 Burpees
Rest 2 minutes
4 minute AMRAP:
10 V-Ups
5 Muscle-Ups
Rest 2 minutes
4 minute AMRAP:
20 Pushups
20 Situps
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#heavydays
1) 3 RM Split Jerk
2a) 5 x 10 Bulgarian Split Squat for load (10 each leg)
2b) 5 x 10 One Arm KB Floor Press for load (10 each arm)
3) RKC Snatch Test, 5 minute AMRAP
KB Snatch 53/35
You can break up left/right any way as long as you end at an equal number for both sides
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Happy Monday, everyone!
We’re doing something different for the 8am time slot this Thursday – we’re going to WOD in Tompkins Square Park! More details to come, but start talking it up to your friends! Anyone can come to the WOD in the park.
Skill
Handstand Holds (against the wall)
Conditioning
“Handstand Helen”
Compare to 24JUN14
3 rounds for time:
400m run
21 KBS (53/35)
12 HSPU
Scales for HSPU:
Rx, handstand push-ups (NO ab mats for scaling today)
A, deficit push-ups, 2-for-1 (24 push-ups each round)
B, push-ups on toes or knees, 2-for-1 (24 push-ups each round)
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Max reps shoulder press, 135/95
Max reps L pull-up
Max reps shoulder press, 115/80
Max reps strict pull-up
Max reps shoulder press, 95/65
Max reps chest-to-bar pull-up
Max reps shoulder press, 65/45
Max reps pull-up
Rest at least 2 minutes between exercises. Post total reps completed to comments.
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1) 2RM Hang Power Clean
2) 4×10 Front Squats, AHAP (but perfect form)
3) 12min EMOM:
Odd minutes, 20 jumping squats
Even minutes, 12 V-Ups
Ladies, there’s still time to sign up for Ladies’ Night on Thursday! Hit up the Events Page and DO IT! I want to see all our #BeastRiver ladies there!
And don’t worry – we are going to WOD, so no need to sign up for SweatRiver.
1) 2RM Snatch (FULL SNATCH)
Then drop sets, 2 @ 95% and 2 @ 90%
2) 2 Front Squats + 2 Back Squats
5 sets, work up to a heavy but perfect form set
3a) 3RM Snatch Balance
3b) 3RM Snatch Grip Dead Lift
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