Monthly Archives: April 2012

Intermediate & Advanced WODs: Tuesday 120501

Tuesday 120501 Intermediate and advanced WOD at HR:00 and HR:40 A: Deadlift 3×3 B: For time: Run 800m 30 Snatches at 115#/75# Run 800m Another recent Elements grads group sent in from Coach Michael W.: Experience the CMC Pit at … Continue reading

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Beginner WODs: Tuesday 120501

Tuesday 120501 Beginner WODs at HR:20: A: Back Squat 3×5 B: In 12 Minutes: 30 Box Jumps 20″ 10 Push Press 85#/53# 20 Box Jumps 20″ 20 Push Press 85#/53# 10 Box Jumps 20″ 30 Push Press 85#/53# With the … Continue reading

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Intermediate & Advanced WODs: Monday 120430

Monday 120430 Intermediate and advanced WODs at HR:00 and HR:40 A: Back squat 3×5 B: In 14 minutes: 30 Box Jumps 24″ 10 Push Press 95#/65# 20 Box Jumps 24″ 20 Push Press 95#/65# 10 Box Jumps 24″ 30 Push … Continue reading

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Beginner WODs: Monday 120430

Monday 120430 Beginner WODs at HR:20: A: Press 3×5, Press 12-9-6 B:Five rounds for time of: 185#/135# Deadlift, 5 reps 5 Pull-Ups 5 Toes-To-Bar Coach Ryan took this pic of member Michael N. and he wrote: “Michael, 5 minutes post … Continue reading

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Intermediate/Advanced WODs: Sunday 120429

Sunday 120429 Intermediate/advanced WODs at HR:00 A: Press 3×5 Press 12-9-6 B: Five rounds for time of: 225#/155-185# Deadlift, 5 reps 5 L-pull-ups Thanks to Andrew for sending in this pic of our many CFNYCers doing their CF Level 1 … Continue reading

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Beginner WODs: Sunday 120429

Sunday 120429 Beginner WODs at HR:20: A: Front Squats 3×5 B: As Many Rounds as Possible in 7 Minutes of: 15 Kettlebell Swings (20 Kg/12 Kg) 10 Burpees 5 Difficult Pull-Ups Pre-gaming for the Saturday WOD with some Shake Shack … Continue reading

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Intermediate & Advanced WODs: Saturday 120428

Saturday 120428 Intermediate and advanced WOD classes at HR:00 and HR:40: A: Front Squat 3×5 Back Squat 1×20 B: Complete as many rounds and reps as possible in 7 minutes of: 15 Kettlebell Swings (24kg/16kg) 10 Burpees 5 Chest-to-bar Pull-ups … Continue reading

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Beginner WODs: Saturday 120428

Saturday 120428 Beginner WODs at HR:20: A: Russian gymnastics warm-up B: “Fight Gone Bad” Three rounds of: Wall-ball, 20#/14# ball, 10 ft target (Reps) Sumo deadlift high-pull, 75#/55# (Reps) Box Jump, 20″ box (Reps) Push-press, 75#/55# (Reps) Row (Calories) In … Continue reading

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Intermediate and advanced WODs: Friday 120427

Friday 120427 Intermediate and advanced WOD classes at HR:00 and HR:40: A: Russian gymnastics warm-up B: “Fight Gone Bad!” Three rounds of: Wall-ball, 20#/14# ball, 10 ft target (Reps) Sumo deadlift high-pull, 75#/55# (Reps) Box Jump, 20″ box (Reps) Push-press, … Continue reading

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Beginner WODs: Friday 120427

Friday 120427 A: Russian gymnastics warm-up B: Five Rounds: 10 Difficult Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Squats Rest Exactly 3 Minutes [Notes: Bring a digital watch or a watch with a second hand. Write down the exact time you … Continue reading

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