Friday 130802

All-levels WOD/Beginner WOD:
A. Overhead Squat 3-3-3
B. “Elements: Class 3″ 21-15-9 wallball 20/14, burpee

Competition Team WOD:
Part A1. Muscle Snatch 3×3
Part A2. Heavy Snatch in 12 minutes.
Part B. 8 minute EMOM: Power Snatch. Every 15 seconds perform 1 snatch.

CFE WOD:
14 min AMRAP
200 m fast
400 m slow
Score is total number of 200′s

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(Photo credit: Alex Robleto)

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Here’s what’s on tap for Saturday’s classes, all at our 28th St. location only:

All-levels WOD/Beginner WOD:
A. “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 32 intervals.
B. Run 1 mile

Competition Team WOD:
Part A1. 20 minutes gymnastics “goat” skill work.
Part A2. 5 minute EMOM: 6 pistols, alternating (3 per leg). Rest 2 minutes. 5 minute EMOM: 1-5 bar muscle ups.
Part B. 5-7 rounds of the Bear Complex

  • stevenrerickson

    Another technical day, another great class with Coach Chris. Anything that goes overhead for me is a goat, so I always look forward to improving it. Slowly and patiently, after all I’m not headed to the games anytime soon! Lol.
    A: 45-55-65
    B: 6:50.
    Love the 21-15-9 scheme!

  • Brad Hoover

    A: 85-95-105
    B: 4:46 Rx

    Always enjoy the smaller class on Friday mornings.

  • Jim S

    Dropped in at the super friendly Crossfit Santa Rosa today. I’m glad I did:
    A: 1RM Dead Lift. 310lbs. PR
    B: 20 minutes of tire flipping. It was an AMRAP but I didn’t really count.

  • Anthony

    Think we’ll ever flip tires at CFNYC. Or will that anger the tenants on the floors below?

    • Jim S

      it was brutally hard after a few passes. But fun in a grunting caveman kinda way.

    • http://www.joshuanewman.com Joshua Newman

      Fair warning: the UWS space is a basement…

      • Jim S

        awesome. gonna need a tire (and some sledge’s) then. Seriously, racing back and forth across the gym with two tires was a great workout.