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CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
So last day in FL for us before we jet off to Hawaii. Here is the WOD we did today:
Front Squats – 4×12 – 50% body weight
Marina – 53#
Ryan – 95#
WOD:
5 Power clean
5 front squat
5 push jerk
20 singles (jump rope)
Marina – 6:12 (53#)
Ryan – 7:02 (75#)
Happy New Year Tammy and Iz! We will see you in the new year! Can’t wait to come see it. Good luck on the opening day we will be there in spirit 🙂
Thanks Marina, we will miss you guys at the opening but hope you have a great time in Maui. Thanks for all the support and you definately will be there in spirit:)
WOD 12/29- 3 RFT of air squat/pushup/pull up= 6:11
45 barbell push press=1:04
Row 1k @24SPM=3:54
Strict Press- 1@95/100/105/115/120
AMRAP in 9min- 5press@90lbs/10GHD sit up/20 KB Swing@20kg=5 complete rounds + 5 press+4 GHD sit up (swithched to push press during 3rd rep of 3rd round)
12/29
3 RFT – air squats/pushups/pull-ups = 8:28
45 barbell push press = 1:29
1000M Row @24SPM = 4:14
Strict Press 1×5 – 1@65/75/85/95(failed)/85lbs
AMRAP in 9min – 5 strict press@65lbs/10GHD sit ups/20 KB Swings@16kg = 5 complete rounds + 4 press
So I had to adjust this a little being at the NYSC and not having a stop watch.
Warm Up:
3min jump rope / 500m row (2:02)
45 barbell push press
Strict Press – 1 x 6 rds (65/85/95/105/115/125)
5 rounds – 5 strict press @ 95lbs / 15 sit ups / 20 kb swings @ 20kg
(not sure of time but kept as fast a pace as possible)
3 rounds – 50 air squats / 25 push ups / 12 pull ups
(again not 100 percent sure of the time but I was a waste at this point and probably had double the time)
1 Km row – 4:06