WOD: 2012 CrossFit Games Regional Workouts - Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
30 Hang cleans (225/135lbs)

CrossFit for Hope: CrossFit Long Island City will be performing a workout called "Hope" on June 9, 2012 in an effort to raise money for a fundraiser to help St. Jude Children's Research Hospital combat childhood cancer and other deadly diseases. Support CrossFit Long Island City in this great cause. Let everyone know CrossFit Long Island City is participating and click here to register! You don't have to be a member to participate in this event. Train hard for June 9th, ask your friends for help. All kids deserve what St. Jude can offer them and their families. Please take a minute and make a donation and get involved now!

WOD: 2012 CrossFit Games Regional Workouts - Individual Event 1
Diane:
21-15-9 reps, for time of:
Deadlift 225/155 lbs
Handstand push-ups

CrossFit for Hope: CrossFit Long Island City will be performing a workout called "Hope" on June 9, 2012 in an effort to raise money for CrossFit for Hope, a fundraiser to help St. Jude Children's Research Hospital combat childhood cancer and other deadly diseases. “NO CHILD SHOULD DIE IN THE DAWN OF LIFE” - DANNY THOMAS, St. Jude Founder. Support CrossFit Long Island City in this great cause. Everyone who raises over $300 will receive a CrossFit for Hope t-shirt. Let everyone know CrossFit Long Island City is participating and click here to register! You don't have to be a member here to participate in this event. So far, we set our modest goal at $2000 to raise as an Affiliate. Help us reach this goal! Train hard for June 9th, ask your friends for help, and support a great cause. All kids deserve what St. Jude can offer them and their families. Please take a minute and make a donation and get involved now!

Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

Warm-up Jumping Jacks

WOD: Team workout:
300 wallballs
20 buddy carry, 50 ft
20 wheelbarrow walk, 50 ft

Strength/Skill: Clean, find your 1RM, or practice technique

WOD: "Annie", with 10 min cap
50-40-30-20 and 10 rep rounds; for time of:
Double-unders
Sit-ups

Media Update: From Eurosport's "The Box Series" - Episode #3: France and Germany

Keri, practicing lifting weights is fun!

WOD: Bench Press 2-2-2-2-2-2-2-2-2-2
rest 60 sec between sets

Reading Corner: It takes skill to produce a fine stove-top steak. E.M. Burton explains. - Pan-Seared Steak

Lance, upside-down...

Skill: Snatch practice, 15 minutes, stay light

WOD: 4 rounds, each for time of:
800 meter run (all out)
rest exactly 5 minutes between efforts

Reminder: this coming Saturday there is a Cinco De Mayo BBQ Blast off at the box! For details check the Facebook event page. Olga and I are bummed we are missing the fun. We will try to call in via skype though and participate at least a bit remotely.

Debbie, getting some load overhead!

Strength/Skill: Weighted Pull-ups (strict) 5-5-5
Practice Handstand Push-ups between sets

WOD: 21-15-9 reps for time of:
Pull-ups
HSPUs

3-2-1-GO!

Skill/Strength: Front Squat 3-3-3

WOD: Front Squat, about 50% of 1RM, 50 reps
Every minute on the minute - 5 burpees
10 minute cap

Announcement: We are teaming up with CrossFit HQ and many other CrossFit Affiliates to help St. Jude Children’s Research Hospital combat childhood cancer and other deadly diseases. Register now to participate in this life-changing charity event. You can save a child's life!

Contributions can be performance-based pledges or donations for participants. We will keep track of the athlete performances and donations for each individual. The event will take place on Saturday, June 9th. We will follow the event with a BBQ cookout/potluck party! Friends and family are invited - the more the merrier! You don't have to be a member of our facility. To participate in the event, register online here! Be sure to choose CrossFit Long Island City as your affiliate.

Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

My Russian friend Eugeny Bogachev performing pull-ups with the clap behind his back. Anyone wants to try this?