Sunday 130210

As we’ve been announcing all week, all classes at 26th St., NOT 28th TODAY.

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Black Box WOD/Beginner WOD:
[Black Box scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x4; A2: Weighted Pushup 4×5 B: With a partner, 5 rounds for time: 14 clean + jerks (95#/75#) , 20 pullups

[Beginner scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x3; A2: Weighted Pushup 3×6-8 (add weight or band around the back if needed) B: With a partner, 5 rounds for time: 14 clean + jerks (95#/75#) , 20 pullups

Cecilie writes: “I made it to the top [of the Empire State Building Run Up race] in 18 minutes and 29 seconds!! The last 10 floors was especially tough, but it was definitely worth it when I made it to 86th floor and saw the amazing view!” :) Congrats, Cecilie!
cecilie_empirestaterunup

Thank you to our latest sign-ups for “Hope for Kenya”: David & Jason K., putting us at 24 people registered to participate and fundraise. If you haven’t signed up yet, please do. (Here’s why you should.)

Cecilie says: “My preparation for my Empire State Building Run-Up has been 2 weeks home in Norway eating Norwegian milk chocolate, fish and running up a mountain called Stoltzekleiven in Bergen which is around 800 stairs before reaching the top :) Back in NYC I have been running with [Coach] Heidi and doing Crossfit of course!”
outdoorstairs

The race in action!
empirestaterunup

Here’s what’s on tap for Monday’s classes:

Black Box WOD/Beginner WOD:
A1: Back squat 3×4-6. A2: High box jump 3×2.

B: For time: 20 kettlebell swings unbroken, 30 jump squats, 40 mountain climbers; 6 minutes rest x2 sets

CFE WOD:
3 rounds:
25m sprint, 50m sprint, 100m sprint and back down.

  • David Stogsdill

    1:00 WOD
    A1: 4x1PC + 2HPC; all sets at 115#
    A2: 2×5 black-banded push-ups, 2×5 45# weighted push-ups

    B: Partner WOD with Nick — 11:20; C&J’s @ 95#