Monthly Archives: October 2013

Friday 131025

All-levels WOD/Beginner WOD: “Isabel” 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… Read more »

Thursday 131024

All-levels WOD/Beginner WOD: A. Squat Clean 2-2-2-2-2 B. Perform 75 toes to bar, every time you come off the bar do 20 walking lunges. Competition Team WOD: Part A. Clean and Jerk 10×1, every 90 seconds, add per set Part B…. Read more »

Wednesday 131023

All-levels WOD/Beginner WOD: A. Thruster 3-3-3 B. “Jackie” 1000 meter row Thruster 45/33 lbs (50 reps) Pull-ups (30 reps) For time NOTE: Because CFE classes @ 26th St. will need all the rowers, “Jackie” will be done at 26th St…. Read more »

Tuesday 131020

All-levels WOD/Beginner WOD: Back Squat 20 rep max Competition Team WOD: Part A. Practice for 10 minutes Max Height Box Jump. Part B. Front Squat 5×2, rest 60 seconds Part C. 3 rounds: AMRAP Strict HSPU in 1 Minute (Adv:… Read more »

Monday 131021

All-levels WOD/Beginner WOD: “NATE” 2 Muscle-ups (6 C2B pull ups) 4 Handstand Push-ups (12 push ups) 8 2-Pood Kettlebell swings As many rounds as possible in 20 minutes Competition Team WOD: Part A. Good Mornings – Work up to a… Read more »

Sunday 131020

All-levels WOD/Beginner WOD: 3 rounds for time: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs 400 meter run Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

Saturday 131019

All-levels WOD/Beginner WOD: A. Back Squat 10-10-10 B. 10 rounds: 20 double unders, 5 toes to bar Competition Team WOD: Part A. Find 3 RM Front Squat in 10 minutes. Part B. Split Jerk – Work up to a tough… Read more »