WOD: Back Squat 1-1-1-1-1-1-1

Finish with: 3 rounds NFT of:
GH Raise, 6-8 reps
L-Sit, 30 sec
Pistols, 6-8 reps each leg

Weekend Schedule Reminder: This coming weekend we are hosting The Art of Coaching Weightlifting seminar. There will be only one class on Saturday - at 7:30am, and one class on Sunday - at 4pm.

Remember Frostbite? Check today's post on the main crossfit.com site for a great shot courtesy of Shaun Cleary and the short video below courtesy of David Gater!

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WOD: 2012 OPEN WORKOUTS: WORKOUT 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

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WOD: 2012 OPEN WORKOUTS: WORKOUT 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

log results to beyondthewhiteboard.com

Weekend Schedule: This coming weekend we are hosting The Art of Coaching Weightlifting seminar. Because of this there will be only one class on Saturday - at 7:30am, and one class on Sunday - at 4pm.

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A. Find your Clean & Jerk 1 Rep Max

B. 2012 OPEN WORKOUTS: WORKOUT 12.1
Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Watch the video below. I met Matt last weekend. Great guy!... Now... Do you still think you are "not ready to do it"? Or do you have another excuse? Register here and don't forget to select CrossFit Long Island City as your affiliate.

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WOD: "Chelsea"
Every minute on the minute for 30 min perform:
5 pull-ups
10 push-ups
15 squats

Can you continue for 30 minutes? 20 minutes? How about 10? Post results to comments. If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

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Reading Corner: Virtuosity - doing the common things uncommonly well - CrossFit Journal free article by Greg Glassman.

Andrea, rope climb.

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Today we are hosting the third annual Hail to the Queen competition, presented by CrossFit Queens!

Come celebrate the beauty of strength!

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WOD: 9-6-3 reps of:
Thruster, 155#/103#
Bar Muscle Up

Watch the Video: Mastering the Bar Muscle-Up - youtube

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Quote of the Day: "The greatest improvement in your overall fitness will come from going headlong at your weaknesses." - Greg Glassman

Register for the 2013 Reebok CrossFit Games Open! The Open is March 6th through April 7th.

Tennesha, "Front Squat, Double-under" WOD.

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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???

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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...

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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.

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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...

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