Friday 131025

All-levels WOD/Beginner WOD:
Snatch 135/95 pounds

Competition Team WOD:
Part A. EMOM 6 minutes: Weighted Ring Dips
Part B. Front Squat 3×3
Part C. 3 sets for max reps: 1 minute shoulder to overhead (135/95), 1 minute wall balls (25/16), 1 minute rest
Part D. 3×500 m rows for time, alternate with a partner

4x600m sprints
2 min recovery between each run
*please bring a watch or timing device to monitor your own recovery

(Photo credit: Alex Robleto)

November 4 schedule changes / Halloween party this Sat., Oct. 26!
Planche progressions (video)
5 reasons to use carrying variations in your strength training program
CrossFit tested, comes out on top: Study
3 cleans, 3 different styles of movement.
How safe is cycling? It’s hard to say
“Lift Up Luke,” Sat., Nov. 2 / CFNYC Central Park Tri, Nov. 9

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

All-levels WOD/Beginner WOD:
Six rounds for time of:
Run 400 meters
25 pull ups

Competition Team WOD:
Part A. 20 minute EMOM: 3 snatches (odd minutes), 3-5 muscle ups (even minutes)
Rest 10 minutes.
Part B. 10 minute EMOM: 5 thrusters (75/53), 5 push ups, 5 burpees, 5 box jumps (24/20)

Be prepared for running intervals with some squats and burpees!! Once again
we will be meeting at 96th and Central Park West at 9am. Please call or
text Coach Kasey if you are lost or running late (408)483-4372