A: Cleans 3-3-3
B: WOD: “Man Overboard!”
3 rounds of:
In this workout you move from each of five stations after the person rowing 250 meters finishes. The clock does not reset or stop between exercises. Completion of these 5 exercises constitutes one round from which a one-minute break is given before repeating.
On call of “rotate” (by the rower when reaching 250 meters) the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where the athlete must simply complete the 250-meter row.
C: “Not In My Yard”:
Divide the class into two teams. The playing field is divided by an imaginary line at the middle of the gym, between the middle poles. Put one team on one side, and the other on the other. Take all the med balls, and put half on the floor on one side, and the other half on the other.
3-2-1 go. Each team tries to throw the med balls on their side onto the other team’s side. After some random amount of time under 2:00, call time. The team with fewer balls on their side wins.
We at CFNYC would like to congratulate Coach Jeffrey B. on his wedding! (Read all about it in the NYT, including the CrossFit mention he managed to sneak in.)
The gang was all here at yesterday’s lunch class (thx, John, for lending us your camera):