Monthly Archives: April 2012

Intermediate & Advanced WODs: Thursday 120426

Thursday 120426 Intermediate and advanced WOD classes at HR:00 and HR:40 A: Windmill / side press B: “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. 5 rounds, time each round. One of … Continue reading

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Beginner WODs: Thursday 120426

Thursday 120426 Beginner WODs at HR:20: A: Deadlift 3×3 B: 120 Wall Ball Shots, 14#/10# (judged to “Games” standards) Here’s a pic of one of the two High Noon Hero WOD classes from this past Saturday. (You can find a … Continue reading

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Intermediate & Advanced WODs: Wednesday 120425

Wednesday 120425 Intermediate and advanced WOD classes at HR:00 and HR:40: A: Deadlift 3×3 Deadlift 21-15-9 B: “Karen” Wallball, 150 shots @20#/14# A bunch of CFNYCers (who are also NYC Endurance folks) tackled the Leatherman’s Loop, which is no joke. … Continue reading

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Beginner WODs: Wednesday 120425

Wednesday 120425 Beginner WODs at HR:20: A: Squat Clean Practice B: 21-15-9 Reps of Squat Cleans (95#/65#) Ring or Box Dips Here’s some new Elements grads! First up: FLING OR DIE

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Intermediate & Advanced WODs: Tuesday 120424

Tuesday 120424 WODs at HR:00 and HR:40 A: Back squat, 3×3 B: “Elizabeth“ 21-15-9 reps, for time: Clean 135#/95# Ring Dips We love it when our members do specialty certs: here’s John L. (left) and Kyle (right) with Rob Orlando … Continue reading

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Beginner WODs: Tuesday 120424

Tuesday 120424 WODs at HR:20 A: Russian Gymnastics Warm-up B: “Nicole“ Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. Coach Ryan attended the Coaches’ Prep Seminar … Continue reading

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Intermediate & Advanced WODs: Monday 120423

Monday 120423 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 are now being … Continue reading

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Beginner WODs: Monday 120423

Monday 120423 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 … Continue reading

40 Comments

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, … Continue reading

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Feeling Bearish?

Saturday 120421 WODs at HR:00 and HR:40 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 … Continue reading

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