Category Archives: WOD

Thursday 140424

All-levels/Beginner: “Karen” 150 Wallballs (20#/14#) Experienced: Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20#/14#) 90 Double-unders 30 Muscle-ups The doctor who coaches athletes on sleep Boards don’t hit back: The legend of … Continue reading

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Wednesday 140423

All-levels/Beginner: Skill: Bench Press WOD: “Lynne” 5 Rounds of max reps: Bodyweight Bench Press Pullups Experienced: A1. Snatch Balance 3-3-3-3-3-3 A2. Snatch 1-1-1-1-1-1 CFE: “Blake-ish” Run 1 lap around the block. Then: 3x: 30 walking lunges w/ a 45/25 plate … Continue reading

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Tuesday 140422

All-levels/Beginner: Skill: Snatch Deadlift WOD: 10 Rounds for time: 5 Hang Snatch (95#/65#) 5 Box Jump (24″/20″) Experienced: “Lynne” 5 Rounds of max reps: Bodyweight Bench Press Pullups Everyone’s a health nut on Monday 6 exercises for maximum mobility How … Continue reading

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Monday 140421

All-levels/Beginner: Skill: Jumping WOD: Back Squat 3-3-3-3-3 Experienced: A. Back Squat 2-2-2-2-2 B. Jump Squats 3-3-3 @ 50% of work sets. R.I.P., former CFNYC member Kirk MacLeod (and for those who didn’t know him, also see this post from last … Continue reading

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Sunday 140420

All-levels/Beginner: Skill: Rowing WOD: Baseline: 250 m row, 15 swings (32/24 kg), 25 burpees, 15 swings, 250 m row Rest at least 10 minutes. Repeat. Experienced: A. Back Squat 2-2-2-2-2 B. Jump Squats 3-3-3 @ 50% of work sets.

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Saturday 140419

All-levels/Beginner: A. Thruster 5-5-5 B. “Fran” 21-15-9 Reps of Thrusters (95/65) Pullups Experienced: 9-7-5 reps: Thruster (115/75) C2B Pullups rest 3 minutes 9-7-5 reps: Thruster (95/65) Pullups

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Friday 140418

All-levels/Beginner: 5 Sets for Weight: 5 Deadlifts 3 Hang Power Cleans 1 Shoulder-to-overhead Experienced: A. Deadlift 1-1-1-1-1 B. 5 Sets For Weight: 5 Clean Pulls 3 Cleans 1 Shoulder-to-overhead (Photo credit: Lisa Haefner) Younger skin through exercise Stay lean without … Continue reading

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Thursday 140417

All-levels/Beginner: With a partner, complete: 100 Calorie Row 100 Walking Lunges 100 Alternating Box Jumps 100 Situps Experienced: With a partner, complete: 100 Calorie Row 100 Jumping Lunges 100 Alternating Box Jumps 100 Situps (Photo credit: Lisa Haefner) There are … Continue reading

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Wednesday 140416

All-levels/Beginner: 20 minute EMOM: Hang Power Snatch (95/65) – reps in 20 seconds/rest 40 seconds T2B Experienced: 20 minute EMOM: TNG Power Snatch (135/95) – reps in 20 seconds/rest 40 seconds T2B CFE: 20 min partner AMRAP: 5 pull-ups 10 … Continue reading

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Tuesday 140415

All-levels/Beginner: “Swinging Diane” For time, 21-15-9 reps: Russian KBS 24/16kg Handstand pushups Experienced: “Swinging Diane” For time, 21-15-9 reps: Russian KBS 32/24kg Handstand pushups A couple shots from last Saturday’s park WOD: Hotel rooms for regionals To go overhead or … Continue reading

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