A: Back Squat @80%, 6 sets of 2 reps
B: "Cement Mixer"
7 rounds for time of:
in 3 min:
Run 400m
12 Toes to bar
In this workout you will run 400 meters as fast as possible and then immediately complete 12 Toes to Bars. Record your time and rest until the 3 minute mark, when you will begin your next run. Record times for each of the seven intervals.
log results to beyondthewhiteboard.com
Gerry, broad jump
Reminder: we are playing Hoover Ball this coming Saturday at 11am in place of our regular 11am class. Check the pictures from the last game here. Based on the feedback we keep receiving from the last game, we are thinking about yet another game the following weekend, during the Regionals, followed by a BBQ at the box. Also, the current thought is to possibly do a tournament in a few weeks, with another BBQ. Thoughts?
A: For QUALITY (courtesy of gwod)
Handstand Hold Against Wall for 3 minutes (Rx+: freestanding)
Each time you rest or break, perform 20 Hollow Rocks
B: 3 rounds for time:
10 Handstand Push-ups
20 Wallballs
30 Double-unders (Rx+: unbroken)
"Is she still on the bar?…"
(Deanna, 22 solid pull-ups in the workout only a few weeks after getting her first pull-up! Congrats!!!)
WOD: "DT"
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
log results to beyondthewhiteboard.com
Bre got her first pull-up yesterday... and went on to do 30 in the workout! Congrats!!!
Schedule Announcement: Due to popular demand, we are on to the Hoover Ball again this coming Saturday, starting at 11am after the 10am workout. If you missed the game last weekend, come join us this Saturday. It's a lot of fun! Check the photo set on our flickr page here.
WOD: "Nicole"
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
Note number of pull-ups completed for each round.
log results to beyondthewhiteboard.com
Emma v. The Rope
A: Back Squat @80%, 6 sets of 6 reps
B: Death by Dumbbell Hang Squat Clean Thruster. Start with 5 reps on the first minute, 6 reps on the second minute, etc. until you cannot complete the prescribed reps within the minute. 40#/25# dumbbells
log results to beyondthewhiteboard.com
Hoover Ball!
A: Clean & Jerk (floor to overhead anyhow), 15 sets of 2 reps, every 15 sec, pick your load
B: Row 5K
log results to beyondthewhiteboard.com
WOD: Hoover Ball
Yes! We are playing Hoover Ball today, and that is our workout of the day! Come over to either 10am or 11am class and get ready to have some major fun!
A: OTM for 12 min:
odd min: Back Squat @80%, 2 reps
even min: Shoulder Press @80%, 5 reps
B: 5 Rounds for time:
10 Toe-2-Bar
10 Power Snatch, 75#/53#
10 WallBalls
log results to beyondthewhiteboard.com
Freddy and Melissa, working the stones...
A: Broad Jump test
B: 5-4-3-2-1 reps, for time, of:
Rope Climb, 15 feet
Deadlift, 315#/205#
log results to beyondthewhiteboard.com
A: Clean & Jerk, find your 1RM
B: 3 rounds, for time of:
Run 400 m
40 Sit-ups (Abmat)
40 Hip Extensions (GHD)
log results to beyondthewhiteboard.com
call 646-415-8363 or email info@crossfitlic.com to schedule your free introduction to our program!
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