Our hearts are with Boston.
3X800m. Between each interval: 10 burpees, 20 walking lunges, 30 pushups.
Our hearts go out to everyone in Boston who was affected by yesterday’s horrific events. We were very relieved yesterday to learn that Mai, who was running Boston, and her CFNYC friends who’d gone up to support her efforts (pictured below: Darshin, Heidi, Cecilie) were all safe and sound.
FREE for CFNYCers who did the Open: NE Regionals tix / CF Games tix
The Boston Marathon Bombing: Keep Calm and Carry On
Boston is more than a marathon. It embodies the American spirit.
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Skill work you might need
Sitting is still killing you and the odd workout will not cure you
Here’s what’s on tap for Wednesday’s classes:
Black Box WOD/Beginner WOD:
A. Power Snatch 5×3 (work up to the heaviest set possible with perfect form)
B. Practice: double unders
C. EMOMx16: Even: 2 Power Snatch 135 (95)/95 (65) Odd: AMRAP double unders (single unders)
Let’s go sledding, CrossFit Style! Time to induct the new sleds at 28th street!
Teams of 4: One partner does the Deadlift/Overhead Squat/Sled Pull while the other teammates do Ring Pushups, Burpee Tuck Jumps, Med Ball Cleans, & rope climbs. The team finishes when each person has done the DL/OH/Sled Pull once.
The winning team is the one with the fastest time AND the most number of reps completed!
Dead Lift (225#/135#)
Overhead Squat (95#/65#)
Sled Pull (90#/35#)
*Load a bar for DL and one for OH Squats at either end of the quadrant. Do 10 Dead Lifts and then pull the sled to the OH Squat bar and do 10 reps. Then pull the sled back to the DL bar and do 8 reps…and so on.
Rest of the team completes the following AMRAP for as long as their buddy is doing the DL/OH/Sled Pull:
10 Ring Pushups
10 Burpee Tuck Jumps
10 Med Ball Cleans
2 Rope Climbs