Posts

WOD 07/08/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- NFT- 30-50 Banded Pull Apart/30-50 Banded Glute Bridge A2- 3 RNFT of: 1 WallWalk/10 Jumping BallSlam (20/15#)/15 Cal Bike B- 3 Power Clean + 2 Jerk- Build up heavy but…

WOD 12/12/15

8 Minutes of Snatch/Jerk/Clean Mobility (click links for details) A- 3 Minutes Light Row + 5-10 Each NFT: Snatch Pull From Pos 1 Muscle Snatch From Pos 2 Snatch Balance 3 Position Snatch (45/35/15/PVC) B- Snatch- 18 Minutes To A…

WOD 11/06/15

8 Minutes of Muscle Up/DeadLift (click links for details) A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt) B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…

WOD 10/19/15

8 Minutes of Shoulder/Pull Up (click links for details) A- WU- 5 Minute AMRAP of: 200M Row/10 Ring Row/5 T2B (Hanging Knee Raises) B- Weighted Pull-up- 10 Minutes To A Challenging Single C- For Time: 60 Strict Pull Up or 9 Minute AMRAP…

Muscle-Up, Brooklyn

By: Reuben Pearlman CrossFit uses the term “gymnastics” not only to include the traditional competitive sport but all activities where the aim is body control. It is within this realm of activities that athletes can develop extraordinary…

WOD 9/18/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 3 Rounds of: 1 Minute Practice HandStand Walk/ 1 Minute Double Under Practice/ 200M Run B- Squat- 8-10 Minutes WU To 90% of 7/29/15 or Last 1Rm + 3/3/3@90% (Tempo: 2/0/X/1-2); 2 Minutes Rest…

WOD 9/9/15

8 Minutes of Shoulder/Wrist/OH/Back Mobility A- WU- 5 Minutes AMRAP @70%: 10 Goblet Squat (24/16Kg or HBD)/ 10 BTN K.B. Good Morning/ 10 Strict K2E (Hanging Knee Raises) B- Squat- 5/5/5/5/5 @75% of 7/29/15 or last 1RM (Tempo: 2/0/X/1)…

WOD 9/2/15

8 Minutes of Hip/Shoulder Mobility A- WU- 5 Minute AMRAP @70% RPE of: 100M Run/15 Jumping Squats + 2RNFT of: 12 Each K.B. DeadLift/USSR Swing/Goblet Squat (HBD)   -10 Minute Cap B- Squat- 6-8 Minutes To WU to 75% of 7/29/15 or last 1RM…

WOD 8/26/15

8 Minutes of Hip/Back/Ankle Mobility A- WU- 200M Run @50-90% RPE + 5 Rounds of: 30/30 Jingle Jangles B- For Time: 60 Box Jump Over (24/20 or 20/18/12") C- Squat- 5/4/3/2/1 (Tempo: 2/0/X/1-2, Challenge yourself but be sure to maintain…

WOD 8/7/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 10 Each Snatch Push Press (45/35/15/PVC)/OH Lunge/BTN Sots Press/Duck Walk (10 paces forward, 10 paces backward)/200M Run @ 50-90% RPE B- 12 Minutes To WU OHS/GHD…

WOD 8/3/15

8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility A- WU- For Time: 400M Run  - 3 Minute Cap + 3 Minute AMRAP: 15 USSR K.B. Swing (HBD)/5 HSPU or 400M Run + 3 Minute AMRAP: 15 USSR K.B. Swing (HBD)/5 HRPU B- 8 Minutes To WU Clean to…

WOD 7/5/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 20 Each NFT- Double Unders/Pistol (10 each)/HRPU/Broad Jump/Banded Pull Apart (challenging)/Row Calories or 20 Each NFT- Calorie Row/Ring Dip/Walking Lunges/HRPU/Broad Jump/Banded Pull Apart…

WOD 6/21/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 10 Calorie Row/10 Ring Row/3 WallWalk   -6 Minute Cap B- Push Press- 10 Minutes To A Challenging Triple C- Handstand Walk- Max Distance or Practice 10 Minutes D- Pendlay…

WOD 6/13/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- 2 Rounds of: 1 Minute Practice Double Unders + 1 Minute Max Reps BallSlam (20/15#) + 1 Minute Max Reps M.B. Clean (20/14#) + 1 Minute Max Reps PVC BTN Snatch Grip Thruster B- 2012 CrossFit…

WOD 6/7/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- Half Tabata- WallBall (20/14-Max Height) + 400M Run B- Shoulder Press- 12 Minutes To A Challenging Single C- Handstand Walk- 10 Minutes Accumulate Max Distance or 10 Minutes…

WOD 5/4/15

8 Minutes of Shoulder/Hip/Wrist/Ankle Mobility A- WU- 2 RNFT of: 200M Run/3 WallWalk or 2 RNFT of: 200M Run/3 Inch Worm B- Handstand Walk- 10 Minutes Max Distance or 10 Minutes Practice Handstand Walk C- Snatch- 8 Minutes WU To 80%…

WOD 4/30/15

8 Minutes of Shoulder/Back/Hip/Ankle Mobility A- WU- For Time: 800M Run B- 3-5 Minutes To WU- Box Jump/ Double Unders/Row + For Time: 100 Double Unders/30 Box Jump (24/20")/25 GHD Sit Up/20 Calorie Row/25 GHD Sit Up/30 Box Jump/100 Double…

WOD 4/20/15

8 Minutes of Shoulder/Wrist/Ankle/OH/Back/Hip Mobility A- WU- NFT- 200M Run/20 Panda Pull (45/35)/15 Snatch Balance/10 GHD Sit Up/200M Run or NFT- 200M Run/20 Panda Pull (15/PVC)/15 Snatch Balance/10 Hanging Knee Raise/200M Run   -6 Minutes…

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…

WOD 4/12/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 3 Rounds of 30 Seconds each: Max Reps Double Unders/ WallWalks/ D.B. Renegade Row (45/25X2) or 3 Rounds of 30 Seconds each: Practice Double Unders/ Max Reps WallWalks/ Ring Rows B- Press-…

WOD 4/11/15

8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility A-WU- 3 Rounds of: 400M Run; 1:1 Rest To Work Ratio B- Partner WOD (4/11/15)= 4 RFT (2 Rounds Each) of: 500M Row/50 Double Unders/40 Air Squat/30 AbMat Sit Up or Partner WOD 4/11/15=…