Skill: Sumo Deadlift High Pull
WOD: Team workout.
750 Run w/Medicine Ball
200 Push-ups
200 Steps Overhead Walking Lunges
200 Burpees
750 Run w/Medicine Ball

Start with the Run as a team, passing the med ball around as needed. Arrive at the stations as a team. Complete prescribed number of reps per movement. Only 2 people can perform exercises at any given time. Finish with the Run as a team.

Pulling through the workout

Skill: OHS (Overhead Squat)
WOD: “Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats (95/65#)

Post time to comments

Looking Good!

Skill: Power clean
WOD: Hang power clean 5×5

Post loads to comments.

Finish with: max height box jump. Post your max height box jump to comments.

Donna vs The Bar

Skill: Medicine Ball Clean
WOD: 5 rounds for time of:
15 Pull-ups
15 Medicine Ball Cleans
15 Toes-to-bar
15 Wall Balls

Post time to comments

Proprioception & Kinesthetic Awareness. Getting Ready for the Pistol.

If you haven’t seen this book yet, I strongly recommend to check it out:
The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat

Баня парит, баня правит!

On the next Rest Day Sunday (Aug 2) we are going to Banya (Russian Bath/Sauna/Steam Room) on Fulton Street in Manhattan (Wall Street Bath & Spa). Please let me know if you are interested to join us.

Banya (Russian bath) – a bathhouse with a steam room where heat comes from heated stones and humidity is added by throwing water on the stones. A vital part of banya is venik – a leafy bundle of birch or oak twigs used body massage (platza).

Read more about Russian Bath here and here

10am
Skill: Deadlift 5×5
WOD: For time:
Deadlift, 21 reps
Run 750 meters
Deadlift, 15 reps
Run 750 meters
Deadlift, 9 reps
Run 750 meters

Post your load and total time to comments

11am Skills & Drills
Deadlift, SDHP (Sumo Deadlift High Pull), Medball Clean

The Quick and the Deadlifts. (Free CFJ article)

Andy vs Deadlift

Skill: SP, PP, PJ
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift to comments

Practicing Headstands

We are going for a Hiking Trip on Saturday, August 15th!
It will not be just hiking. We will have a lot of fun, hopefully learn something… and of course what CrossFit event can be without a workout, so… get ready for The Appalachian Trail Surprise Workout & Skills Galore!

Friends and family are welcome! They don’t have to do the WOD, though they would have to do the “warm-up” (hike up) and at least part of the “cool-down” (hike back down.)  For more details on the event click here.  Please RSVP via email to info@crossfitlic.com

Rest Day Special!
Skill: Pistol, HSPU
WOD: 3 Tabatas:
Tabata Burpees,
Tabata Push Press (w/Sandbag),
Tabata Sit-ups

Post lowest number of repetitions completed in a round for each exercise. Score is sum of scores for each exercise.

Pistols, Part I (Adrian Bozman) …[wmv][mov]
Pistols, Part II (Adrian Bozman) …[wmv][mov]
Pistols, Part III (Adrian Bozman …[wmv][mov]

Skill: Bench Press 5×5
WOD: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds completed to comments

♦

First CrossFit Cert – “Capacity at Random Tasks” …[wmv][mov]
2009 CrossFit Games Overview by Marty Cej and John Buffone – video [wmv] [mov]

Warming up

Skill: Muscle-up and other ring work
WOD: 3 rounds for time of:
750m Run
20 Wallballs
20 Push-ups

Post time to comments

We have some new plyo-boxes!… No, this is not what they are made for. .

Skill: Back Squat
WOD: 21-15-9 reps for time of:
Toes to bar, Thruster

Post your load and time to comments

CrossFit Endurance: “Death by 10 meters”