Monthly Archives: June 2012

Intermediate & Advanced WODs: Tuesday 120626

Intermediate/advanced WODs at HR:00 A: Back squat 3×3 B: “Elizabethan” 5 Rounds for time: 9 Squat Cleans 135#/95# 9 Ring Dips Stay tuned to the blog for a full report from Coach Avery on CFNYC’s participation in the Garage Games … Continue reading

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Beginner WODs: Tuesday 120626

Beginner WOD classes at HR:15 and HR:30: A: Russian gymnastics warm-up B: 15-minute AMRAP: 15 Burpees 15 Pullups Dan W., Stacey P., & Christina C. didn’t let yesterday’s threatening skies keep them away from the CFE Running WOD! (Thx, for … Continue reading

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Intermediate & Advanced WODs, CFE WOD: Monday 120625

Intermediate/advanced WODs at HR:00 A: Russian gymnastics warm-up B: 20-minute AMRAP: 20 Burpees 20 Pullups CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.) 4 X 400 meters. Each interval is to be run within 2-3 seconds of … Continue reading

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Beginner WODs, CFE WOD: Monday 120625

Beginner WOD classes at HR:15 and HR:30: A: Russian gymnastics warm-up B: “The Bear” Seven times: Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor. CFE Running … Continue reading

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All WOD classes: Sunday 120624

REMINDER: This Sunday and every Sunday, all classes are at the 28th St. location ONLY. Intermediate/advanced WODs at HR:00 A: Russian gymnastics warm-up B: “The Bear” Seven times: Clean, front squat, push press, lower behind the neck, back squat, push … Continue reading

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Intermediate & Advanced WODs: Saturday 120623

In honor of Pride: Intermediate/advanced WODs at HR:00 and HR:45 “‘DT‘ in ‘Annie‘ Drag” 50 Double-unders 50 Situps 40 Double-unders 40 Situps = Three rounds for time of: 155#/105# Deadlift, 12 reps 155#/105# Hang power clean, 9 reps 155#/105# Push … Continue reading

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Beginner WODs: Saturday 120623

Beginner WOD classes at HR:15 A: Front Squat 5×3 B: Tabata Dips C: Tabata Situps A newly minted batch of Heidi’s Angels! From left: Neil, Stacy, Liliana, Lara, & Ryan–all students in the current 7am (R)Elements class with Coach Heidi.

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Intermediate & Advanced WODs, CFE Running WOD: Friday 120622

Intermediate/advanced WODs at HR:00 and HR:45 A: Front Squat 5×3 Back Squat 1×20 B: Tabata Dips Tabata Situps CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.) Tempo run Fridays! These runs are a steady-state run just below … Continue reading

9 Comments

Beginner WODs, CFE Running WOD: Friday 120622

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: 21-15-9 reps, for time, of: Squat Clean 115#/75# Box Jumps 20″ CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.) Tempo run Fridays! These runs are a … Continue reading

7 Comments

Intermediate & advanced WODs: Thursday 120621

Intermediate/advanced WODs at HR:00 and HR:45 A: Russian gymnastics warm-up B: For time, 21-15-9 reps of: Squat Clean 165#/105# Box Jumps, 20″ box Thanks to Coach Dan Def for this great shot of Coach Michael W.’s evening class on Monday … Continue reading

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