Monthly Archives: December 2013

Monday 131223

All-levels WOD/Beginner WOD: A. Back squat 3-3-2-2-1-1-1 B. 21-15-9-15-21: kb swings 24/16, sit ups Competition Team WOD: Part A. 5-7 sets: 2 Behind the neck snatch push press+OHS Part B. 16 minute EMOM: 3-4 TNG tough deadlifts (odd), 10 burpees … Continue reading

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Sunday 131222

All-levels WOD/Beginner WOD: “Nutts“ For time: 10 Handstand push-ups 250/155 pound Deadlift, 15 reps 25 Box jumps, 30/24 inch box 50 Pull-ups 100 Wallball shots, 20/14 pounds, 10′ 200 Double-unders Row 800 meters Competition Team WOD: REST DAY. (Photo credit: … Continue reading

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Saturday 131221

All-levels WOD/Beginner WOD: A. Front squat 3-3-2-2-1-1-1 B. Annie Double-unders Sit-ups 50-40-30-20 and 10 rep rounds; for time Competition Team WOD: Part A. 10 minute EMOM: 4 burpee muscle ups Part B. 5 rounds: In 3 minutes, row 350 m, … Continue reading

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Friday 131220

All-levels WOD/Beginner WOD: “Randy” 75 power snatches at 75/55 pounds (Note: We are performing a Hero WOD on Sunday!) Competition Team WOD: Part A. 5 sets: Drop Snatch+ Snatch Balance+OHS Part B. 25 minutes to work on Snatches. Part C. … Continue reading

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Thursday 131219

All-levels WOD/Beginner WOD: Tag team “Cindy” 20 minute AMRAP, alternating rounds with a partner: 5 pull ups, 10 push ups, 15 air squats (PLEASE NOTE: Class will only be 45 minutes long today.) Competition Team WOD: Part A. Back Squat … Continue reading

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Wednesday 131218

All-levels WOD/Beginner WOD: “Elizabeth” Squat Clean 135/95 lbs Ring Dips 21-15-9 reps, for time Competition Team WOD: REST DAY. CFE WOD: Modified “Morrison” 40, 30, 20, 10 Wall ball shots (20/14) Box jumps (24/20) Kb swings (24/16)

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Tuesday 131217

All-levels WOD/Beginner WOD: Split Jerk 3-3-2-2-1-1-1 reps Competition Team WOD: “Fran” 21-15-9 reps of: thrusters (95/65#) and pull ups (Photo credit: Alex Robleto) Give it a rest Exercise as potent as medicine Tight ankles = bad squatting (video) How ‘hygge’ … Continue reading

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Monday 131216

All-levels WOD/Beginner WOD: A. Snatch deadlift 3-3-3-3-3 B. in teams of 3 row 4500 meters Competition Team WOD: Part A. Bench Press 5×5 reps Part B. Snatch Grip RDLs 5×5 reps (Photo credit: Alex Robleto) Allen Rosenberg, Olympic Rowing Coach … Continue reading

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Holiday Party Tonight!

SUNDAY 131215 All-levels WOD/Beginner WOD: A. overhead squat 3-3-2-2-1-1-1 B. Alternating rounds with a partner complete 5 rounds each: 10 HSPU, 30 kettlebell swings 24/16 Competition Team WOD: REST DAY. (Photo credit: Alex Robleto) CFNYC Holiday Party TONIGHT at Flatiron … Continue reading

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Saturday 131214

All-levels WOD/Beginner WOD: A. Weighted pull up 5-5-5-5-5 B. row, Double unders, sit ups, Squat thrusts, box jump 1 minute at each station constitutes a round, rest 1 minute between rounds, 3 rounds total. Score is total reps + calories rowed. Competition Team WOD: … Continue reading

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