Author Archives: Allison Bojarski

Sunday 140406

All-levels/Beginner: With a Partner: 100 Double Unders 80 Wallball 20/14# 60 Alternating Box Jumps 40 Pull Ups 20 Deadlifts @225/155# Experienced: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30 meter … Continue reading

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Saturday 140405

All-levels/Beginner: 3 Rounds: 400m run 10 power cleans 135/95# Experienced 3 Rounds: 400m run 10 Power Cleans 155/105# (Scale weight up if desired) (Photo credit: Lisa Haefner)

23 Comments

Friday 140404

All-levels/Beginner: 5 Rounds 5 Hang power Snatches 95/65 20 Tuck Jumps Experienced: 5 Rounds 5 Snatches 135/95 20 Tuck Jumps Lessons from the Level 1 Persona-based strategies for hitting your macros Kendra can 5 common reasons misses happen in the … Continue reading

39 Comments

Thursday 140403

All-levels/Beginner: A.Back Squat 5-5-5 B.7 min AMRAP 7 Front Squat 95/65# 7 Push Ups 7 T2B Experienced / Competition: A.7 min AMRAP 7 Front Squat 155/105# 7 Clapping Push Ups 7 T2B B.Back Squat 5-5-5 How to work on your … Continue reading

53 Comments

Wednesday 140402

All-levels/Beginner: Split Jerk 5-5-5-3-3-3 Experienced / Competition: A.Split Jerk 1-1-1-1-1-1 B.Weighted Box Step up with BB in front rack, 20″ box: 3-3-3-3-3 (each leg) CFE: 3x: 400 m run 21 kettle bell swings (24/16kg) 15 pull-ups 9 burpees Next up: … Continue reading

37 Comments

Tuesday 140401

All-levels/Beginner: A. Deadlift 5-5-5-5-5 B. 21-15-9 reps of: 185 pound Deadlift 95 pound Overhead squat Use one barbell. Have the 45# on the outside. Experienced / Competition: A. Deadlift work up to a heavy double in 20 minutes B. 21-15-9 … Continue reading

77 Comments

Monday 140331

All-levels/Beginner / Experienced / Competition: “KB Swing” Annie 50-40-30-20-10 Double Unders 24/16kg KBS Thanks to all who came out for our End-of-the-Open party! Congrats on making it through all five weeks. Post-Open blues? Time for some good, old-fashioned introspection A … Continue reading

57 Comments

Sunday 140330

All-levels/Beginner: 3 Rounds,  Partner A:  500m Row Partner B: AMRAP 10 Sit Ups 10 Lunges Experienced: “KB Swing” Annie 50-40-30-20-10 Double Unders 24/16kg KBS Competition: REST DAY.

4 Comments

Saturday 140329

All-levels/Beginner / Experienced: / Competition: Open WOD 14.5: For time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees

49 Comments

Friday 140328

All-levels/Beginner / Experienced: Open WOD 14.5: For time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees Competition: REST DAY. Top 6 for 14.4 and Top 10 Masters at CFNYC! / Pizza Party on Sat.! Advice for 14.5 “The work’s … Continue reading

105 Comments
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