Monthly Archives: September 2013

Tuesday 130910

All-levels WOD/Beginner WOD: A. Snatch 2-2-2 B. Five rounds for time of: 3 Snatches 135/75 40 double unders Competition Team WOD: Part A. Front Squat 5×2 Part B. Work up to max on Push Press+Push Jerk+Split Jerk Complex in 15… Read more »

Monday 130909

All-levels WOD/Beginner WOD: A. Reverse Lunges 3×5/leg B. 5 rounds for time: 5 L-pull ups, 20 kettlebell swings 32/24 Competition Team WOD: “The Seven“ 7 RFT: 7 HSPU 7 thrusters (135/95) 7 knees to elbows 7 deadlifts (245/170) 7 burpees… Read more »

Sunday 130908

REMINDER: This weekend (and every weekend), all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: Five rounds of: Deadlift 315/205, 3 reps Max effort Handstand push-ups (handstand hold, in seconds) Score is lowest round. Competition Team WOD: REST… Read more »

Saturday 130907

REMINDERS: This weekend (and every weekend), all indoor classes at our 28th St. location ONLY. Today our Weekend CFE class premieres in Central Park (details below)! And remember that “How to Recover” is today at noon (@26th St.) All-levels WOD/Beginner… Read more »

Friday 130906

All-levels WOD/Beginner WOD: “5…4…3…2…1″ 5 rounds: Run 400 meters, 30 kettlebell swings 32/24, 20 burpees, 10 pull ups Competition Team WOD: Part A. Power Snatch (TNG) 7 minute EMOM, 6 reps Part B. 5 minute AMRAP: 5-10 unbroken T2B CFE… Read more »

Thursday 130905

All-levels WOD/Beginner WOD: 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… Read more »

Wednesday 130904

All-levels WOD/Beginner WOD: A. Front Squat 3-3-3 B. Annie Double-unders Sit-ups 50-40-30-20 and 10 rep rounds; for time Competition Team WOD: REST DAY. CFE WOD: 4x 50 sec double unders/paralette jumps 10 sec rest 50 sec thrusters (45/33) 10 sec… Read more »