Workout of the Day
During the off season, the Competition classes are combined with Experienced classes, and follow the same programming.
A. Back Squat 5×5 (Exposure 9). B. In the course of the class, accumulate up to 100 Push Ups (Scale up to parallettes or ring push ups if possible)
Partner 30 minute AMRAP: 100 Russian Kettlebell Swings (24/16) 800 m run with kettlebell and partner 50 push ups Partners work together and partition reps as desired. Partners run together with one kettlebell at the same time.
Team WOD (3 person team) 2000 m row (divide any way) then immediately begin a 10 minute team AMRAP of Cindy (partition as desired): 5 Pull-ups 10 Push-ups 15 Squats Rest 5 minutes 1 mile run for time.
8 Minute AMRAP3-6-9-… Handstand Pushup Toes-2-Bar Rest 2 minutes 8 Minute AMRAP3-6-9-… Pullup Jumping Good Morning Rest 2 minutes 8 Minute AMRAP3-6-9… Parallette or Ring Push up Double Unders
Squat Clean 1 RM 2 Minute AMRAP Double Unders the complete for time: 30 Squat Cleans (up to 80% of 1 RM) Complete number of Double Unders completed in part B after the squat cleans are completed. Ex) If you… Read more »
All-levels/Beginner: A. Deadlift 7×1 B. 10 Min AMRAP: 2,4,6,8,… Lateral Over the Bar Burpees Deadlifts (up 65% of max today or deadlift weight you used 7/10/14) Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 Rounds: 15 Ring… Read more »
All-levels/Beginner: A. Skill: Handstands B. 3 rounds for time of: 30 Sit ups 30 America Kettlebell Swings (24/16 kg) 30 Tuck Jumps 30 Goblet Reverse Lunges (24/16 kg) Rest 3 minutes Experienced: A1. Bench Press 5×5 @ 75-80% of 1RM… Read more »
CFNYC we have good news! Really, it’s good news, I swear. We’re firing up ‘How To’ seminars again. We plan to be running them on a 6 month cycle, two a month, typically on the 2nd and 4th Sunday of… Read more »