Today's WOD

Strong
August 5, 2012 WOD DEMO Video
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Conditioning
50-40-30-20-10
Medball Situps (20/14)
KB Swing (72/53)

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Does this gym look familiar?

Strong
Back Squat
5×5 @ 90% of Wednesday’s 5RM

Conditioning
4 Rounds for time:
8 Strict Weighted Chin-ups (35/18)
16 KB Thruster 8 left/8 right
32 Air Squats

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Get involved! Some upcoming events: 

June 12th  Anniversary Party
June 21/22 CrossFit Kettlebell Trainer Course
June 28th Row NY on the East River
July 12th  Gymnastics at Chelsea Piers

2012 CrossFit Games Chipper

10 Overhead Squats 155/105
10 Box Jump Overs 24/20
10 Thrusters 135/95
10 Power Cleans 205/125
10 Toes-to-bar
10 Burpee Muscle Ups
10 Toes-to-bar
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20
10 Overhead Squats 155/105

For Time.
One barbell.
20 minute time cap.
Pick the hardest scale you can do.

Rx: As written
A: Burpee Pull Ups, Thrusters 95/65, Overhead Squats 135/95, Power Cleans 185/115
B: 10 Burpees, 10 Banded Pull Ups, Thrusters 75/55, Overhead Squats 95/65, Power Cleans 135/95
C: V-Ups (for T2B), Box 20/12, 10 Burpees, 10 Banded Pull Ups, Thrusters BAR, Overhead Squats 65/55, Power Cleans 65/55

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Strong
Back Squat
Establish 5RM – Drop sets at 5×95% – 5×90%

Conditioning

1000m Row
-then without rest:

10 minute AMRAP
5 Hang Power Cleans to Overhead 135/95
10 Ring Dips

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June Scan-In Challenge:

This fitness thing isn’t going to happen by itself!
Who can collect the most visits to the gym in June?

Swag Packs to 1st and 2nd place
-Any combination of WOD, SweatRiver, Yoga… etc
-Multiple visits per day allowed
-Weekly top 10 leaderboard
-3, 2, 1… GO!

Strong/Technique:
3RM Hang Snatch – without letting go of barbell

Conditioning: 
5 Rounds for time:
10 C2B Pull-ups
20 KB Overhead Squats 53/35 (10L/10R, anyhow)

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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!

Strong
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.

Strong
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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