Monthly Archives: June 2012

All WODs: Sunday 120701

This Sunday and every Sunday, all classes are at 28th Street location ONLY. Intermediate/advanced WODs at HR:00 A: Press 3×5 Press 12-9-6 B: 15-12-9 reps for time: 225#/155-185# Deadlift L-pull-ups Beginner WOD classes at HR:15 A: Front Squat 5×5 B: … Continue reading

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Intermediate & Advanced WODs: Saturday 120630

Intermediate & advanced WODs at HR:00 and HR:45 A: Front Squat 3×5 B: Back Squat 1×20 C: 21-15-9 reps for time: Kettlebell Swings (24kg/16kg) Burpees Chest-to-bar Pullups * * * * * High Noon Hero WOD (noon & 1pm at … Continue reading

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Beginner WODs: Saturday 120630

Beginner WOD classes at HR:15 A: Russian gymnastics warm-up B: “Man Overboard” 3 rounds of: 250m row ring dips kettlebell swings pull-ups dumbbell thrusters Thanks to Aurelia for snapping this great shot at last Saturday’s classes:

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Intermediate & Advanced WODs, CFE WODs: Friday 120629

Intermediate/advanced WODs at HR:00 A: Russian gymnastics warm-up B: “Man Overboard” 3 rounds of: 250m row ring dips kettlebell swings pull-ups dumbbell thrusters In this workout you move from each of five stations after the person rowing 250 meters finishes. … Continue reading

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Beginner WODs, CFE WODs: Friday 120629

Beginner WOD classes at HR:15 and HR:30: A: Deadlift 5×3 B: Tabata Wallballs CFE Running WODs at 6AM, 7AM, 8AM: **Today‚Äôs CFE WOD is important and fun. We are going to do a 1-mile time trial to find out what … Continue reading

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Coach Avery’s Garage Games Write-Up

by Avery Wittkamp I am so proud of the people who competed this weekend in a Garage Games event at Crossfit ACT in Saddlebrook, NJ! For the past month, many of these athletes prepared for this event by attempting the … Continue reading

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Intermediate & Advanced WODs: Thursday 120628

Intermediate/advanced WODs at HR:00 A: Deadlift 3×3 Deadlift 21-15-9 B: Tabata Wallball Coach Ryan Fashion Update! Seriously, though, Ryan has been kind enough to model our “500 Strong” CrossFit Open t-shirt, which is complimentary for ANYONE who REGISTERED to compete … Continue reading

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Beginner WODs: Thursday 120628

Beginner WOD classes at HR:15 and HR:30: A: Windmill, Side Press Practice B: “Barbie” Five Rounds: 10 Pull-Ups 20 Push-Ups 30 Situps 40 Squats Rest 90 Seconds Coach Michael W. is lord of all he surveys: Fourth of July Schedule: … Continue reading

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Intermediate & Advanced WODs, CFE WOD: Wednesday 120627

Intermediate/advanced WODs at HR:00 A: Windmill / side press B: “Barbie” 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats Rest precisely ninety seconds between each round. 5 rounds, time each round. CFE Running WODs at 6AM, 7AM, 8AM 2 X … Continue reading

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Beginner WODs, CFE WODs: Wednesday 120627

Beginner WOD classes at HR:15 and HR:30: A: Back Squat 3×3 B: 5 Rounds For Time: 9 Squat Cleans (95#/65#) 9 “Difficult” Dips CFE Running WODs at 6AM, 7AM, 8AM 2 X (600m + 800m + 1000m). Meet Coach Heidi … Continue reading

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