July 26, 2013
We are meeting at the East River Park track!
Allow yourself extra time to show up to the park on time!
3 Rounds For Time
800m Run
20 Kettlebell Swings (53/35)
20 Pushups – Hand Release
Today's WOD
Your workout of the day!
July 25, 2013
Have you heard about our August PR Challenge? We’re testing FRAN! There will be ca$h prizes for best male and female times, Rx, as well as ca$h prizes for most improved male and female, scaling allowed.
Part 1, where you’ll set your Fran time, is Saturday, August 3, during regular WODs.
Part 2, where you’ll attempt to crush your old Fran time, is Saturday, August 24. It’s going to be an awesome day!
The buy-in is only $20. See Eric or Melissa to sign up.
EMOM for 10 minutes
2 Hang Snatches @80% 1RM; refer to 25JUN13
Then,
12min AMRAP
100′ Farmers’ Carry (25#/15# plates in each hand)
*Every 2 minutes (starting at minute 2), complete 10 burpees
July 24, 2013
Have you heard about our August PR Challenge? We’re testing FRAN! There will be ca$h prizes for best male and female times, Rx, as well as ca$h prizes for most improved male and female, scaling allowed.
Part 1, where you’ll set your Fran time, is Saturday, August 3, during regular WODs.
Part 2, where you’ll attempt to crush your old Fran time, is Saturday, August 24. It’s going to be an awesome day!
The buy-in is only $20. See Eric or Melissa to sign up.
“Kelly”
Five rounds for time of:
400m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)
Refer to 12JUN13
Check out James moving over 400lbs of weight!
July 23, 2013
7 rounds for time:
7 Front Squats 165/110
7 Chest-to-Bar Pullups
July 22, 2013
Dynamic Bench Press
7×2
Bar weight = 65% of your 5RM, refer to 5JUL13, or 50% of your 1RM
Banded Weight = 15% of 5RM / 10% of 1RM
Then
AMRAP 100’ sled push
You are “knocked out” when it takes you longer than 60 seconds to push the sled 100 feet.
Rest is however long it takes for all the remaining athletes to complete their rounds.
Weight is added after all athletes have completed their round.
0#
25#
50#
75#
100#
145#
190#
235#
280#
325#
370#
July 21, 2013
Don’t forget: August marks our first PR Challenge at CFER, and we’ll be testing FRAN!
2013 CrossFit Games Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
*There will be scaling options for the snatch weights
July 19, 2013
“The End, 3”
For Time:
20 Calorie Row
30 Wallball Shots 20/14
20 T2B
30 Box Jumps 24″
20 SDHP 108/72
30 Burpees
20 Shoulder to Overhead 135/95
Weighted Rope Pull
July 18, 2013
Front Squat
3-3-3-3-3
July 18, 2013
Reminder: order tonight for Kettlebell Kitchen delivery on Monday!
21-18-15-12-9-6-3
Push jerk (135#/95#)
Bastards (burpees over the barbell)
Check out those squat cleans!
July 17, 2013
It’s going to be a hot one out there today, so PLEASE drink water! Stay hydrated throughout the day before coming to the WOD.
Three rounds for time of:
400m run
15 hang squat cleans (95#/65#)
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