Author Archives: Allison Bojarski

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

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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

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Thursday 140327

All-levels/Beginner: 10-Minute AMRAP: 7 Dips 7 Cleans (95#/65#) Experienced: 10-Minute AMRAP: 7 Ring Dips 7 Cleans (135#/95#) Competition: A. Power Snatch 1-1-1-1-1 B. Clean Pulls with Pause 3-3-3-3-3 C. Pendlay Rows 6-6-6 Coach Shannan, Coach Avery, and Ursula Garza Papandrea at … Continue reading

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Wednesday 140326

All-levels/Beginner: Back Squat 5-5-5-5-5 Experienced: Back Squat 2-2-2-2-2 Competition: REST DAY. CFE: 30 sec work, 30 sec rest 6 rounds for a total of 30 min Row for cal Knees to elbow Burpees Thrusters (45/33) Hand release push-ups (Photo credit: … Continue reading

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Tuesday 140325

All-levels/Beginner / Experienced: “Team Dirty Thirty” In teams of 3 or 4 complete: 30 Box Jumps 30 Pullups 30 Kettlebell Swings, 1 Pood 30 Walking Lunges 30 KTE 30 Push Press, 45# bar 30 Back Extensions (sub will be supermans) … Continue reading

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Monday 140324

All-levels/Beginner: A. Press 5-5-5 B. CMC Pit Practice Experienced: A. Bench/Floor Press 5-5-5 B. CMC Pit Practice Competition: A1. Bench Press 3-2-2-1-1 A2. Strict Chest to Bar or Weighted Pull up 3-2-2-1-1 B. CMC Pit Practice + 1 mile run … Continue reading

32 Comments

Sunday 140323

All-levels/Beginner: Overhead squat 5-5-5-5-5 Experienced: A. Bench/Floor Press 5-5-5 B. (choose one) CMC Practice WOD: Alpha 5 Min AMRAP 5 Burpees 7 Box Jumps 20″  9 Sit Up Mile run Bravo 5 Min AMRAP 5 S2OH 45/26 7 Burpee Box … Continue reading

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Saturday 140322

All-levels/Beginner / Experienced: / Competition: Open Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20# @ 10′ target/14# @ 9′ target 30 cleans, 135#/95# 20 muscle-ups NOTE: If you are a registered competitor in the Open, … Continue reading

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Important announcement for registered male competitors about Workout 14.4

If you are a male and you see any possibility that you will get to the wallballs in 14.4 (workout details here), you should know that we will not be able to validate any 10′ wallballs at our 67th Street … Continue reading

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Friday 140321

All-levels/Beginner / Experienced: Open Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20# @ 10′ target/14# @ 9′ target 30 cleans, 135#/95# 20 muscle-ups NOTE: If you are a registered competitor in the Open, be sure … Continue reading

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