Beat the Streets Fundraiser AND “How to Kip” Seminar both today!

As previously announced, today’s workout is to benefit “Beat the Streets,” a program that provides CrossFit training for at-risk and underserved youth. If you haven’t already donated, you can make a voluntary contribution today at the Box.

SATURDAY 130928

All-levels WOD/Beginner WOD:
The 2013 “Beat The Streets” Fundraiser WOD is a partner version of CrossFit Open WOD, 13.2.

2 PERSON TEAMS, AMRAP 15 MIN:

10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24″/20″)

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alterate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.

Competition Team WOD:
Part A. Front Squat 3 RM in 10 minutes
Part B. Split Jerk 7×1 reps, climbing
Part C. Snatch Pulls, 5×3 reps (100-110% max), rest 90 seconds
Part D. 2k row TT

CFE WOD (class meets at 9am @ 96th St. & Central Park West):
40 min AMRAP
Run out 4 minutes, do 25 jump squats, run back to start. Rest 2 minutes between sets.

P1250759
(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
“Nicole”
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Competition Team WOD:
REST DAY.

  • Craig Bagno

    Kasey, I’m lost in Central Park. Where are you?;-)

  • Jim S

    Took a full week of rest. First day back today I did yesterday’s wod instead.
    A: FS 5x 185,185,185,185,190
    B: AMRAP 25 DU / 10 Push up 8rds + 9 du