A. Snatch Balance 2-2-2-2-2
B. 3 rounds, for total reps:
Row for calories, 1 min
Rest 20 sec
GHD Sit-ups, 1 min
Rest 20 sec
Rope Climb, 1 min
Rest 20 sec
log results to beyondthewhiteboard.com
Go here to register for the 2013 Reebok CrossFit Games Open. The Open is March 6th through April 7th. Are you participating???
A. Press 1-1-1-1-1-1-1
B. Baseline
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
log results to beyondthewhiteboard.com
Registration for the 2013 Reebok CrossFit Games Open is starting today! Go here to register. The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. The season kicks off with the Open, the most inclusive competition in the world. The Open is March 6th through April 7th.
Why Compete in the Open? Watch the video below...
WOD: Switching movements every minute, for 12 minutes perform:
Deadlift, 225/135#
Kettlebell Snatch, 24/16kg
start every minute with 5 Burpees
Score is total number of Deadlifts and Kettlebell Snatches.
log results to beyondthewhiteboard.com
Weekend Schedule Reminder: There are no regular classes this coming Saturday. We are hosting "Hail to the Queen" - the annual all-female competition dedicated to proving that strong is beautiful. Presented by CrossFit Queens.
Jason and Grace...
A. Front Squat 5-5-5-5-5
B. Mini-Flight Simulator:
5-10-15-20-25-20-15-10-5 reps of:
Double Unders (unbroken)
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
log results to beyondthewhiteboard.com
Registration for the 2013 Reebok CrossFit Games Open starts in 2 days on January 30th, 2013. Are you ready?
WOD: "Tabata Something Else"
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is the total reps performed in all of the intervals.
log results to beyondthewhiteboard.com
Registration for the 2013 Reebok CrossFit Games Open will be available here, starting January 30th, 2013. We are going to be doing the Open WODs at the gym every weekend throughout the Open for everyone at the gym! Get ready for some fun!
Caroline with some load overhead!
A. Power Clean 2-2-2-2-2-2-2-2
B. Partner workout: AMRAP in 15 min of:
Row, 10 calories
Push Press, 115#/75#, 10 reps
Ring Dips, 10 reps
log results to beyondthewhiteboard.com
Jeff, Overhead Squats
A. Barski Snatch, work up to a max set
3 consecutive high-hang squat snatches without setting the bar down
B. Death by Squat Snatch, use about 60-70% of your max
With a continuously running clock do one squat snatch the first minute, two squat snatches the second minute, three squat snatches the third minute... continuing as long as you are able. Use as many sets each minute as needed.
log results to beyondthewhiteboard.com
Benny!
WOD: Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
WOD Demo with CrossFit 495
WOD: 2010 CrossFit Games New York / New Jersey Sectional WOD #3:
For time (time cap - 17 Min)
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Toes to Bars
30 Sumo Deadlift High-pulls 95#/55#
30 Air Squats
30 Kettlebell Swings, 24/16 kg
log results to beyondthewhiteboard.com
Freddy and the bar...
A. Power Clean, find your 1RM
B. AMRAP in 8 min of:
Row 200m
Hang Power Snatch, 10 reps
log results to beyondthewhiteboard.com
Everyone loves burpees!
call 646-415-8363 or email info@crossfitlic.com to schedule your free introduction to our program!
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