Tuesday 171114 – Photo of the Day

David and Jordan on an All Levels Friday.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
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Our favorite reads from the week, so far:
Owner Hari On Active Life Podcast
Ugg Boots Are Killing Your Knees
The Forgotten Art Of Squatting 
The Female Weightlifters From One Of Iraq’s Most Notorious Neighborhoods
6 Surprising Reasons You’re Not Building Muscle
The 2017 CrossFit Liftoff

Responses

  • Dré

    WU: Done
    A. 4 minute AMRAP:
    5 Power Cleans (135)
    5 Toes to Bar
    5+3
    Rest 4 minutes

    3 minute AMRAP:
    4 Power Cleans (155)
    5 Toes to Bar
    3+4
    Rest 3 minutes

    2 minute AMRAP:
    3 Power Cleans (185)
    5 Toes to Bar
    2+1
    Rest 2 minutes

    1 minute AMRAP:
    2 Power Cleans (205)
    5 Toes to Bar
    1+1
    B. Back Squat 5×5 (start at 70% of 1RM)––240, 245, 250, 255, 260#

    C. 3 rounds not for time of:
    20 GHD Back Extensions
    1 minute Sandbag Hold––80, 100, 100#

  • Amanda

    WU: Done
    A. 4 minute AMRAP:
    5 Power Cleans (135/95)
    5 Toes to Bar
    5+8

    Rest 4 minutes

    3 minute AMRAP:
    4 Power Cleans (155/105)
    5 Toes to Bar
    4+7

    Rest 3 minutes

    2 minute AMRAP:
    3 Power Cleans (185/125) – scaled 113#
    5 Toes to Bar
    3+2

    Rest 2 minutes

    1 minute AMRAP:
    2 Power Cleans (205/135) – scaled 123#
    5 Toes to Bar
    2

    B. 5×5 Back Squat: 140-150-160-170-175#

    C. 3 rounds 20 GHD & Sandbag Hold – done

  • Stephanie

    A.
    4 minute AMRAP:
    5 Power Cleans (135/95)
    5 Toes to Bar
    6 rounds
    Rest 4 minutes

    3 minute AMRAP:
    4 Power Cleans (155/105)
    5 Toes to Bar
    5 rounds
    Rest 3 minutes

    2 minute AMRAP:
    3 Power Cleans (185/125)
    5 Toes to Bar
    2+5
    Rest 2 minutes

    1 minute AMRAP:
    2 Power Cleans (205/135)
    5 Toes to Bar
    1+3

    B. Back Squat 5×5: 143-153-163-173-183

    C. 3 rounds not for time of:
    20 GHD Back Extensions
    1 minute Sandbag Hold(65#)

  • Lauren S

    compy
    WU: done
    A: 4 min AMRAP – 7+3
    3 min AMRAP – 6+1
    2 min AMRAP – 4+1
    1 min AMRAP – 3+1

    B: 5×5 squats 168-178-188-198-208

    C: 20 GHD, 1 min sand bag hold (done at 80 for the first two rounds because I suck at sand)

  • Where’s McArdle?

    Wu: done
    A: 8+1
    B: 6+1
    C: 4
    D: 2+3 (squat cleaned one, which Bobby loved)
    Bs: 255-265-275-285×2
    Other crap: done

  • Jorge Baron Munoz

    A.
    4 minute AMRAP:
    5 Power Cleans (135lb)
    5 Toes to Bar
    – 6 rounds + 1 –
    Rest 4 minutes
    3 minute AMRAP:
    4 Power Cleans (155ln)
    5 Toes to Bar
    – 4 rounds + 4 –
    Rest 3 minutes
    2 minute AMRAP:
    3 Power Cleans (185lb)
    5 Toes to Bar
    – 2 rounds –
    Rest 2 minutes
    1 minute AMRAP:
    2 Power Cleans (205lb)
    5 Toes to Bar
    – 1 round –

    B. Box Back Squat 5×5: 95,135,185,225,275lb

    C. 3 rounds not for time of:
    20 GHD Back Extensions – all ub
    1 minute Sandbag Hold (120lb) – all ub

  • Merlyne

    6pm Comp
    WU: done
    A: 4 min AMRAP – 5
    3 min AMRAP – 5
    2 min AMRAP – 3+2
    1 min AMRAP – 1+1
    B: 5×5 squats 175-185-195-205-210
    C: 20 GHD, 1 min sand bag hold (2 rd @80, 1 rd @ 100)