Intermediate & Advanced WODs: Saturday 120526
Intermediate/advanced WOD classes at HR:00 and HR:45
A: Find your one rep max on the snatch
B: 12 minutes, as many rounds as possible of:
10 Hang Squat Snatches, 95#/65#
* * * * *
High Noon Hero WOD (at noon and 1pm at 26th Street)
Three rounds of:
15 Burpee pull-ups
Run 800 meters
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.
Member emeritus Kirk writes, “In the picture, from left are: Tim B., Anthony H., Scott R., Danny, Kirk, Marco, Michael. What is amazing is the fact that except for Scott’s two brothers [Danny & Michael], the whole of [Scott's] bachelor party was made up of members of the 7AM Posse (as we used to call ourselves) from CFNYC. We all became such good friends because of CrossFit and working out together for years very early in the morning… It is pretty impressive. We were a motley crew, but we had a great time. That’s why I love CrossFit.”
2 NOTES: (1) Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. (2) Launching our new and expanded CFNYC running program!
Here’s what’s on tap for Sunday’s intermediate & advanced WODs (please see schedule changes for this Sunday to know intermediate/advanced WOD class times)
A: Russian gymnastics warm-up
B: Three rounds for time of:
135#/95# Front squat, 12 reps
12 Strict Pullups
Then Row 1000m