Tuesday 131126

All-levels WOD/Beginner WOD:
CHIPPER
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16 kg
60 Sit-ups
70 Burpees

Competition Team WOD:
Part A. Work up to a heavy triple deadlift in 12 minutes.
Part B. 10 minute EMOM: 3 power cleans (225/135) – not squat

P1270463
(Photo credit: Alex Robleto)

Thanksgiving Holiday Weekend Schedule
From our archives: Coach Avery on what she’s learned from CrossFit
Should we use body painting to teach anatomy?
Comparison of 4 different clean set-ups
Study: A way to get over fear, while sleeping
Gut bacteria might guide the workings of our minds
Stoked mentoring event and fundraiser at CFNYC on December 3rd!

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

All-levels WOD/Beginner WOD:
A. Power clean and push jerk 3-3-3-3-3
B. Back Squat 3-3-3-3-3

Competition Team WOD:
REST DAY.

CFE WOD:
4 Rounds:
40 sec kettle bell swings (24/16)
40 sec burpees
40 sec rest
40 sec thrusters (45/33)
40 sec situps
40 sec rest

rest 3 min

4 rounds:
40 sec knees 2 elbows
40 sec box jumps
40 sec rest
40 sec jumprope
40 sec pushups
40 sec rest

Responses

  • Brad Hoover

    Dropped in at CrossFit Saint Simons in Georgia this evening. Nice box.
    A: 5×5 deficit pullups
    B: 4 RFT: 500m row, 15 shoulder to overhead. 14:12 with 75# push presses.