Workout of the Day

Tuesday 160607 – Experienced

Olympic Lifting Technique Hang Muscle Snatch + Power Snatch 4x(1+2); increasing Conditioning 3 Rounds for time: 6 Power Snatches (135/95) 12 Toes-to-Bar 18 Russian Kettlebell Swings (32/24) (12 minute time cap)

Tuesday 160607 – Competition

Warm up 3 rounds of: 5 Close Grip Overhead Squat Bear Crawl 2 lengths backward/2 lengths forward 1/each side Turkish Get up 10 Hollow Rocks+10 V-ups Strength With a running clock, every minute perform: 1 Snatch + 1 Overhead Squat… Read more »

Monday 160606 – Competition

Warm up Your choice… Gymnastics 3 rounds: 30 Unbroken Double Unders 3-6 Bar Muscle ups 12-15 Handstand Push ups Rest as needed then collect 120 seconds L-sit hold on the rings. Strength Strict Press 5-4-3-2-1, increasing Compare to 5/5. Conditioning… Read more »

This Week’s CrossFit Endurance WOD

UWS Four rounds of a 4 minute interval: 15 Wallballs (20/14) 30 Medicine Ball Cleans (20/14) Row for Calories Rest 4 Minutes between each interval. Your score is total calories rowed. Flatiron For time: 7500/6500 m Row

Saturday 160604 – Beginner

Reminder: All of this Saturday bWODs will take place on the 3rd floor at 28th Street. Conditioning 30 Minute EMOM: Minute 1 – 3 Power Snatches (95/65) Minute 2 – 8 Toes to Bar or 10 Tuck Ups Minute 3… Read more »