“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
HSPUs
Your workout of the day!
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
HSPUs
The 2013 LuRong Living Paleo Challenge is coming!
Registration opens Friday!
https://www.youtube.com/watch?v=VpwpOMv5vVY
5 Rounds for Reps:
Back Squat (bodyweight)
Rest 60-90 seconds
Pull-Ups (strict)
Rest 60-90 seconds
Then,
Row 2k
Thruster
2-2-2-2-2-2-2
Set a new 400m run PR.
The Russians are coming! Skip to 0:49 for some 340lb thrusters.
“Fight Gone Bad”
Refer to 15JUN13
Three rounds of:
Wall ball shots, 20#/14# (reps)
Sumo dead lift high pull, 75# (reps)
Box Jump, 20″ box (reps)
Push press, 75 pounds (reps)
Row (calories)
In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep except on the rower, where each calorie is one point.
2-Position Clean
Hang then Floor
1-1-1-1-1-1-1
Then,
“Grace”
For Time:
30 Clean and Jerks 135/95
Warning: Video is NWFS
Bless the Gym Tour:
If you haven’t already heard, Kendrick Farris will be conducting a two-day Olympic weightlifting training camp at CrossFit East River. There will be AM and PM sessions on November 16th and 17th.
Sign-up information will be released first to CFER athletes via the email list.
If you don’t know who Kendrick Farris is, watch this and read this.
“2007” aka The Hopper
For Time:
1000m row
Then,
5 Rounds:
25 Pull-ups
7 Push Jerks (135#/85#)
There will be a 20 minute time cap.
http://www.youtube.com/watch?v=qXRxCgLJmVQ&list=PLdWvFCOAvyr1ybQVHKCAIamt8yZ8kDSaa&index=14
Press
5-5-5-5-5
Then.
15min AMRAP
15 Toes to Bar
50′ Overhead Lunge (45/25)
If you’re reading this on Wednesday night, tonight is the deadline to order for Kettlebell Kitchen! Get those delicious paleo meals in your belly!
Today was a sad day, as it was Cris’ last day at the box! He returns home to Mexico this week, but we will always remember him as helping us start our home here at CFER. Thank you, Cris, we’re going to miss you!
“Helen”
3 RFT:
400m run
21 KBS (53/35)
12 pull-ups
Interested in the October 12th Tough Mudder?
Sign-up here, go to “Join an Existing Team” and enter “CFER Mud Runners.” The team password is “TopDog647.”
Search for team “CFER Mud Runners.” The team password is “TopDog647.” We will setup a transportation plan from the gym to the event.
Front Squat
3-3-3-3-3
Then,
4 Rounds
500m Row
Rest 1:1
Slowest row time is posted.
Keep all efforts within 3-5 seconds of your first time.
“Tabata This Sh*t”
GHD Sit-ups
Wall Ball Shots 20/14
Chest-to-Bar Pull-ups
Front Squats 95/65
Burpee Box Jumps 24/20
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to each exercise with a one-minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one-minute rotation time, the clock is not stopped but kept running. The score is the total of the scores from the five stations.