Saturday 140628

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding!

All-levels/Beginner:
A. Work up to a heavy thruster from the floor.
B. 5 rounds for time of:
400-meter run
15 Thrusters (95/65)

Experienced:
Conditioning Intervals (40 on/20 off) – 40 minutes
1. 10 V-ups – AMRAP Russian KB Swings (32/24 kg)
2. Double Unders
3. 6 pistols (3 L/3 R) – AMRAP wallballs (25/16)
4. Row for Cals
5. 3-5 HSPU – AMRAP NP burpee

IMG_5485
(Photo credit: Lisa Haefner)

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

All-levels/Beginner:
A. Snatch Balance 7×1 (Beginners: Overhead Squat 7×1)
B. “The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Experienced:
A. Deadlift 4×3
B1. Bench Press 3×5
B2. Barbell Row 3×5
C. Max L-Hang for Time

Responses

  • Edward

    8am eWOD with Michael. Monster WOD – was able to to keep to 35-40 du’s, 6-10 wall balls (except rd 5 or 6 where I got 1), 13 cals for rows, 5 squat thrusts and 8 kb swings. Pistols rx and hspu’s were strict.

  • Craig Bagno

    9am All Levels with Ms. Sophia. This is precisely the sort of WOD I loathe most. And precisely the sort of WOD I need most. 25:25 (I think) at 85#. Murder. But good murder. Thanks to Ben for sticking around and keeping me on it.

  • Molly McCabe

    10am eWOD with Michael.
    1. 10 v-ups; 8-10 kbs Rx
    2. DU were boo boo today – resulted in single double single double
    3. 6 Pistols; 10-13 wall balls Rx
    4. 10 cals
    5. 3 HSPU – thanks Michael for the help, made them much easier. 10-14 no PU burpees

  • Glenn McMahon

    8am EXP 28 St w Michael. Monster WoD, kicked my ass. Tried to hold count throughout. 10 V ups 10 KBS 25 DU’s subbed pistols 6 jumping air sweats 10 25# WB- ugly, 12 calls 3 neg HSPU and 6 squat thrust. Great WoD

  • http://www.instagram.com/benjorg ben

    11:30 w nick

    10 v-ups/32kb 16 14 13 11 10 10 8 10 total: 92
    DU 55 50 52 47 50 47 47 42 Total: 390
    6 pis/25#wb 8 8 8 8 8 8 8 8 total: 64
    row 12 11 12 11 10 10 10 10 Total: 86
    5 HSPU/np burpees11 11 13 11 11 8 11 15 total: 91

    TOTAL: 723

  • Chris F.

    10am UWS with Peter

    A. 155# – almost went heavier but the WOD looked like it was gonna be brutal so I saved myself.
    B. 19:29 RX – and it was brutal – had me on the ground completely wiped out. First round got through the thrusters unbroken, but every other round thereafter I broke ‘em up 5-5-5. Despite the brutality and the running (few thing in this world I dislike more than running) I loved this WOD. The whole group was giving it their all. Good day.

  • Lauren Saxton

    1:30 ewod with Nick.

    10 V-ups, RX kb swings – 17-15-13-12-10-10-10-10: 97
    DUs – 37-50-40-46-51-44-46-45: 359
    6 pistols, WB @ 20# – 12-12-8-9-8-8-7-4: 68
    row: 10-10-8-7-7-8-7-7: 64
    3 HSPU w/1 abmat, NP burpees: 9-12-13-7-12-13-13-17: 97

    By rounds, it was 85-99-82-81-88-83-83-83
    Overall, 684.

  • Jonathan D

    3:30pm/Kasey:
    LGBT Pride WOD/”Lots of Balls”: 36:48. 1 mile run/10 rounds Cindy/150 wallballs/10 rounds Cindy/1 mile run, all with 3 partners. All this while holding my own or someone else’s medicine ball! Michael, Andrew and Steven: you all did an awesome job! Go Team Orange! This was actually really fun and I’m looking forward to more guerrilla WODs in the future!

  • Will Choi

    4 pm all level with Joe
    A: 185#
    B: 5 rounds 15 burpees and 15 thrusters at 95#: 13:10
    Brutal WOD. Remind me of 14.5….

  • Addie B

    4pm w/ Joe
    A. 165# (not a 1RM but it felt heavy)
    B. 20:22 rx
    s/15xBurpee/400mRun
    Felt good coming back from being sick and taking a few days off.

  • Drea Edwards

    5pm W/Joe.
    I felt extremely pumped. I have been doing CF for a month now and I just love it. That’s it! CF is my present and future.

  • Melissa

    Forgot how much I missed these!
    Kb @24kg- 91
    DUs- 342
    16# Wallballs after 6 pistols each leg ( read that wrong until last 3 rounds): 82
    Row: 8 cals (64)
    5 HSPU w 2 45lb plates -73 NPburpee
    Total 652 with DUs being limited factor again

  • Kate Parker

    1:30pm hangover cure
    v-up then kb swing: 12 / 12 / 12 / 12 / 12 / 11 / 10 / 11 = 92
    DU: 31 / 30 / 30 / 27 / 26 / 26 / 30 / 30 = 230
    6 pistols then 20# wb: 9 / 6 / 8 / 5 / 6 / 6 / 4 / 6 = 50
    row: 9 / 9 / 8 / 8 / 8 / 8 / 8 / 9 = 67
    3 HSPU negatives then NP burpee: 7 / 6 / 7 / 7 / 6 / 7 / 7 / 8 = 54
    by round: 68 / 63 / 65 / 59 / 58 / 58 / 59 / 64 = 494

    Need to get back into DU shape!

  • Wilfredo Flores

    This is late but… 3:30p w/ Allison

    LGBT Pride WOD “Lots of Balls”:

    1 mile run/10 rounds Cindy/150 wallballs
    10 rounds Cindy/1 mile run, 3 partners.
    All this while holding a med ball,
    or someone else’s med ball!

    Sub row for running approx: 30mins