Monthly Archives: June 2012

Beginner WODs: Thursday 120621

Beginner WODs at HR:15 and HR:30 A: Overhead Squat 5×3 B: Deadlift 3×3 Hip thrusts for all (thanks, Coach Bo, for the pic):

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Intermediate & Advanced WODs, CFE WOD: Wednesday 120620

Intermediate/advanced WODs at HR:00 and HR:45 Deadlift 3×3 Deadlift 15-12-9 CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.) Wednesday’s WODs will always be mid to long-distance intervals, and this week we will be running 800 and 1000 … Continue reading

30 Comments

Beginner WODs, CFE Running WOD: Wednesday 120620

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: 20 minute AMRAP: Teams of Two. One team-member works at a time: 7 Pullups 7 75/53# Thrusters CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.) Wednesday’s … Continue reading

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Intermediate & advanced WODs: Tuesday 120619

Intermediate/advanced WODs at HR:00 and HR:45 A: Russian gymnastics warm-up B: Teams of Two 20-minute AMRAP: ***One team-member works at a time, finishing a round–the other holds a barbell (45#/33#), then switch. At no time can the barbell touch the … Continue reading

24 Comments

Beginner WODs: Tuesday 120619

Beginner WODs at HR:15 and HR:30 A: Back Squat 3×3 B: 40 Double-Unders 20 OHS 95/65lbs 20 Double-Unders 10 OHS 95/65lbs 10 DOuble-Unders 5 OHS 95/65lbs Coach Brian (at left, who’s teaching the new 5:30PM Mon-thru-Thurs Beginners’ WODs) and Coach … Continue reading

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Intermediate & advanced WODs, CFE WOD: Monday 120618

Intermediate/advanced WODs at HR:00 and HR:45 A: Back squat 3×3 B: For time: 40 Double-Unders 20 Overhead Squats 115/75lbs 20 Double-Unders 10 Overhead Squats 115/75lbs 10 Double-Unders 5 Overhead Squats 115/75lbs CFE running WOD at 6am, 7am, or 8am (meet … Continue reading

14 Comments

Beginner WODs, CFE WOD: Monday 120618

IMPORTANT SCHEDULE ANNOUNCEMENT! Beginning today, Monday, June 18th, we’re now offering a 5:30PM Beginners’ WOD at 5:30pm. Please note that this 5:30PM class will meet on Mondays, Tuesdays, Wednesdays, Thursdays ONLY. (That is, there is NO 5:30PM class on Fridays … Continue reading

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Why do I tell you what I do? Because I have been where you are.

Why do I tell you what I do? Because I have been where you are. by Coach Ryan Woods I have been asked by a lot of people lately questions along the lines of how long I have been doing … Continue reading

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Intermediate/advanced WODs, Beginner WODs: Sunday 120617

THIS SUNDAY (and every Sunday) ALL WOD CLASSES ARE AT 28TH STREET LOCATION! Intermediate/advanced WODs at HR:00 A: Shoulder press 3×5 Shoulder press 1×15 B: For time: 21 Burpees 21 Pullups 100ft 45# Overhead Lunges 15 Burpees 15 Pullups 100ft … Continue reading

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Intermediate & advanced WODs: Saturday 120616

Intermediate & advanced WODs at HR:00 and HR:45 A: Russian gymnastics warm-up B: “The Filthy Fifty” For time: 50 Box jump, 24″ box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 … Continue reading

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