Specialty

Specialty 3/3-3/10/19

Endurance Sunday 3/3 “EMOM This 1.0” 35 minute alternating EMOM: M1 – 1/arm Turkish Get Up (24/16) M2 – 45 seconds Toe Taps to a Med Ball M3 – 2 Wall Walks M4 – 6/Leg Strict Box Step Ups (24/20)… Read more »

Specialty 2/24-3/3/19

Endurance Sunday 2/24 “Hold Your Split” 4.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement) Rest 1 minute before switching to the next movement. 1. Wall Walks 2. Strict Pull Ups 3. Single… Read more »

Specialty 2/17-2/24/19

Endurance Sunday 2/17 “Hold Your Split” 3.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Push Ups 2 – Ring Rows 3 – Med Ball Cleans 4 – Russian Kettlebell Swings… Read more »

Specialty 2/10-2/17/19

Endurance Sunday 2/10 “Hold Your Split” 2.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Wall Walks 2 – Bent Over Dumbbell Row (Alternating arms each round, 50/35) 3 – Alternating… Read more »

Specialty 2/3-2/10/19

Endurance Sunday 2/3 “Hold Your Split” 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Plank Ups 2 – Pull Ups (Rx+ Bar Muscle Ups) 3 – Goblet Squats (24/16) 4 –… Read more »

Specialty 1/27-2/3/19

Endurance Sunday 1/27 “Radiant Heating” Every 5 minutes for 6 rounds complete: 75 Double Unders 10 Goblet Squats (24/16, Rx+ 32/24) 5/leg Goblet Reverse Lunges (24/16, Rx+ 32/24) Wednesday 1/30 “Structural Floor” From 0-10 minutes, complete an 8 minute AMRAP:… Read more »

Specialty 1/20-27/19

Endurance Sunday 1/20 “Short Circuit” 6 rounds, every 5 minutes complete: Row 400/350 m 5/arm Single Arm Dumbbell Push Press (50/35) 5/arm Single Arm Dumbbell Push Jerks (50/35) 5/arm Single Arm Dumbbell Front Rack Reverse Lunges (50/35) Wednesday 1/23 “Growth… Read more »

Specialty 1/13-20/19

Endurance Sunday 1/13 “All I Need” 6 rounds, complete one round every 5 minutes: 45 seconds of Toe Taps to a Medball (goal = 85-100) 14 Med Ball Cleans (20/14) 7 Burpees over Med Ball Wednesday 1/16 “Weep Holes” 35… Read more »

Specialty 1/6-13/19

Endurance Sunday 1/6 “Relief Valve” For 6 rounds, complete the following every 5 minutes: Row 400/350 m 10 Kettlebell Deadlifts (24/16, Rx+ 32/24) 10 Russian Kettlebell Swings (24/16, Rx+ 32/24) 10 American Kettlebell Swings (24/16, Rx+ 32/24) Wednesday 1/9 “2nd… Read more »

Specialty WODs 12/30-1/6

Endurance Sunday 12/30 Canceled – Holiday Schedule Wednesday 1/2 CFNYC 2018 “Final Countdown” 30 minute AMRAP: 10/8 Cal Row 9 Plate Ground-To-Overhead (45/25) 8 TBM Dumbbell Cleans (50/35) 7 Toes To Bar 6/arm Dumbbell Snatch (50/35) 5 Burpees to a… Read more »