Press it, then test it

Sunday 120422

WODs at HR:00
A: Press 5×3
Press 1×20

B: 5 Rounds:
1’ Max KB Swing (2 pood/1.5 pood)
1’ Max Situps
1’ Rest

WODs at HR:20
A: Russian gymnastics workout

B: “The Bear”
Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor. That’s one rep. Start with 3 reps on an empty bar. If you complete all three, add ten pounds and do it again. Then ten more. Etc.

NOTE: We’ve got more FREE 20-minute physical therapy screenings with Dr. Eugene “Bo” Babenko this coming Tuesday at 25 W. 26th St. Please find the sign-up sheet at 25 W. 26th St.!

Paul I. knows just where to put his handstand:

Here’s what’s on tap for Monday’s WOD classes:

WODs at HR:00 and HR:40
“Nicole”

As many rounds as possible in 20 minutes of the following:
Run 400 meters
Max rep Pull-ups

Note number of pull-ups completed for each round.

Beginner WODs at HR:20

A: Press 5×3, Press 1 x 20 (using approximately 60% of best 3 reps)
B: Five Rounds For Time:
1 Minute Max Reps of Kettlebell Swings (24 Kg, 16 Kg)
1 Minute Max Reps of Situps
1 Minute Rest (record results during rest time)

Post Results to Comments:
(Round 1 KB Swings, Situps), (Round 2 KB Swings, Situps), . . . (Round 5 KB Swings, Situps) = (Total KB Swings, Total Situps)

  • http://www.facebook.com/leienming Andrew Louie

    This is like the CF equiv of planking or owling, except so much cooler. 

  • Amanda Long

    Congrats Athlete James on the birth of your baby boy!!!!!!!!

  • james_vergara

    At 11:54 pm on April 21, another boy joined the Vergara family. He weighs in at 7 lbs, 14 oz and is 20 inches long. Mom, big brother Julien and The family dogs, Nelson and Gracie are all doing well. Name: TBA (but most likely Luca)

    • Dickie

      Congratulations!  #CrossFitKids

    • Michael North

      Congrats James! Very happy for you.

    • Rory

      Congrats!!!!

      How about naming him Murph???

    • Dickie

      Mailing address please.

    • Dan L

      Congrats James

    • Kristin_Cunningham

       Congrats James!!!!!

    • Matt M.

      Congrats James!!!

  • Steve Slo

    Shoulder Presses:
    135# x3 – for 5 sets, 
      80# x20 – for 1 set.

  • Asegal04

    A. Shoulder press: 135×3 145×3 145×3 155×3 155×3. 95×20

    B. Kb’s@20kg. Sit-ups

    1. 32/42
    2. 31/42
    3. 31/40
    4. 30/40
    5. 29/40

    Total: 357 total
    Wanted to keep kb’s unbroken and shoulders were fried from bear

  • Rory

    rainy mini murph: 26:29
    1 mile run
    50 strict pullups
    100 pushups
    200 squats
    1 mile run

  • Avery W

    Congrats James!

  • Justin Katz

    Congrats James

  • Jim S

    A: press x 3 95 105 100 105 110(x2+fail) Press 20x 65
    B: 5x 1′ 45lb kb swing, 1′ sit up, 1′ rest. 30/27, 30/31, 30/31, 30/31, 31/32

  • Marisa M

    A: Press – 1x3x43, 1x3x48, 1x3x53, 1x3x58, 1x3x53B: Started with 8kg for first two rounds, then switched to 12kg    (29, 30), (31, 23), (18, 21), (19, 20), (20, 20) = (117, 114)

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