Monday 121224

Black Box WOD/Beginner WOD:
A1: Power Clean 3×3
A2: Pushup 3×8-12 (add a band around the back if needed)

B: Complete 3 rounds of “DT”

DT
5 Rounds For Time:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
[Beginner scaling: ~50%-60% of 1RM clean - maintaining good form]


NOTE: CFE WODs do not resume until Friday, December 28th.

From a recent 7am CFE Indoor WOD (every Wednesday is indoors during these cold months). From left to right: Jessica I., David, Jessica S., Andrew, Samantha, Tiffany, Beth, Megan, Kristin, J-Mo, Esther, Cecilie, Stacey, Yoomi, Sean, Sofia G.-G. and Andrea

Our very own Kevin B. featured on the CrossFit Community website!
Marketing words and half-truths
Weird test predicts longevity
First and second things
Go big or go home
Check out our schedule changes that go into effect Monday, January 7th!

Here’s what’s on tap for Tuesday’s classes:

Black Box WOD/Beginner WOD:
A1. Back Squat 3×8-12; A2. 3 high box jumps x 3 sets

B: Every minute for 15 minutes: 2 back squats @ ~70%, 1 max height box jumps

Responses

  • Jana B.

    What?? No 12 Days of Christmas on Christmas?? Booo. Bah Humbug CFNYC.

    • reisbaron

      Just do 12 rounds of DT. Merry Christmas :-)

      • Jana B.

        Hilarious, Reis!
        Merry Christmas to you too.
        But to CFNYC, I’m serious, my FAVORITE wod is 12 days and I’m so bummed we aren’t doing it tomorrow.

  • Esther S.

    Aw, I remember this CFE! Good times. Can’t wait to be reunited after the New Year!

  • Jason L

    It is 3 rounds of 5 rounds so 15 rounds? Guess i’ll find out later

  • Jana B.

    A: 3×3 Pwr Cleans 93-103-113 (123 (f))
    B: Mini DT: 7:25 83# (started at 93 and dropped it 1/2 way through the first rounds of cleans)
    C: 3k row

  • coach kev p

    Head up to everyone going to Sullys :45 pm evening classes. they are being consolidated with the :15 classes since Sully is out of town. I will be teaching these classes on the fourth floor at 5:15,6:15, and last class at 7:15. These are the only classes being held tonight at 26 th street. see you then!!

  • david slifer

    I agree with Jana. There are plenty of Hero or cool WODS to do on Christmas. C’mon CFNYC.

  • Andrew

    A: 185# across
    B:: 5:41 Rx
    We’ll have to create our own 12 days of X-mas tomorrow