All WODs: Sunday 120722

Posted on July 21, 2012 by Allison Bojarski

REMINDER: All Sunday WOD classes are at 44 W. 28th St. location ONLY!

Black Box WODs at HR:00
A: Snatch 3×3 @ 75%

B: Compare to 100821
30-25-20-15 reps for time:
Burpees
Box Jumps @ 24”
Toes to Bar

Beginner WODs at HR:15
A: Find your 1RM Strict Press

B: Find your 1RM weighted pull-up
(If you don’t have a pull-up, find the smallest band you use for 5 unbroken pull-ups)

Shannan, Tracey, & Stef hangin’ with Kristan Clever at the 2012 Games!

Here’s what’s on tap for Monday’s Black Box WOD classes at HR:00 and HR:45:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95#/65# Thrusters
Pull-ups

Here’s what’s on tap for Monday’s beginner WOD classes at HR:15 and HR:30:
A: Snatch Practice

B: 25-20-15-10-5 reps for time:
Burpees
Box Jumps (20″ box)
Situps

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    Hey, does anyone use this app? I downloaded it the other because someone showed me that it connects to our wods, and you can log info right into the wod, but I can’t get it to link properly. Any help would be greatly appreciated!!

    • reisbaron

      Stacey you are also welcome to explore Beyond the Whiteboard, which CFNYC members can use for free. While there’s no app, they have a mobile version of the site and our WODs are posted on there daily. I do seem to remember that Athlete Dickey used the “WOD” app back in the day, so if he’s still a trollin maybe he can weigh in on that app if it’s your preference.

      • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

        I’ll give BtW a shot, thanks!

  • Albert Insogna

    Yesterday’s WOD.
    Press 1RM: 95×5,115×3,125×1,135×1,145f,140f
    Pullup 1RM: 32kg,90,100f. Much prefer dumbbells for these.

  • Jim S

    A: 65 65 65 (these were power snatch plus an OHS)
    B: 28:40 Very slow, but managed to string together sets of 5 T2B today. First time I’ve managed that. Always had to add an extra kip between each rep before.

  • Jai Berg

    Last week! You know the drill: forty push ups a day, break them up as needed to maintain good technique and then test max reps near the end of the week.

  • Jeff D.

    Self-inflicted Hero WOD “Whittman” at ADK Fit in Lake Placid (up here for my brother’s Ironman, where he came in at 10:10:16, good enough for 44th place out of 2,500+!)

    7 RFT
    15 KBS (24Kg)
    15 Power Cleans (65#)
    15 Box Jumps (24″)
    21:55

    Could have gone heavier on the cleans but had no idea idea if how I would handle 105 cleans after Friday’s WOD.