Posts

Rest Day 6/12/11

Class times for the Early Birds have Changed!! All early morning classes have been moved to 6am. [slideshow]

WOD 3/23/11

Warm Up- Coaches Choice + Burgener Warm Up Clean- 1/1/1/1/1 Power Clean- 1/1/1/1/1 5 RFT of: 1 Clean (155/75)/ 1 Power Clean (155/75)/ 5 Burpee Pull Up's/ 10 Double Unders

WOD 3/11/11

AMRAP in 6 minutes of: 6 Broad Jump (max distance)/ 12 Ball Slams (20/10) Press- 5/5/5/5/5 (60-75%1RM) 3 Rounds of Row 500M @24 SPM- 2 minutes rest after each round

WOD 3/8/11

Warm Up- Coaches Choice 3 minutes of: Ring Dip Practice 3 minutes of: Squat Clean Practice Elizabeth- 21/15/9 RFT of: Clean(135/95)/Ring Dips (Compare to 1/14/11) 10 minutes of: Skin The Cat Practice

WOD 3/2/11

Warm Up- Coaches Choice NFT: 25 DeadLift with the Bar DeadLift- 1/1/1/1/1 3 minutes of: Split Jerk Practice Split Jerk- 5/5/3/3/1/1/1 100 Weighted: Dead Bug's Row for the Red Cross + ATTENTION ALL CF718'ERS LESS THAN ONE WEEK LEFT!!! We only…

WOD 2/26/11

3 RFT of: 20 each Air Squat/Box Jump (24"M/18"F) Front Squat- 3/3/3/3/3/3/3 - Sets Accross (find a heavy but doable weight in first two sets then continue to work with that weight, should be 70-95% 1Rm) Push Press- 3/3/3/1/1/1/1 - Max Effort 3…

WOD 2/22/11

50 GHD Sit Ups for time Zercher Grip Squat- 5/5/5/3/3/3 5 RFT of: 20 Burpee/ 10 Dead Hang Pull Up

WOD 2/21/11

PVC Dislocate/Burgener Warm Up/Skill Transfer Drill Snatch- 1/1/1/1/1/1/1 3 minutes of Snatch Practice 3 minutes of SDHP Practice AMRAP in 10 minutes of: 5 Snatch (50-65% 1 RM)/ 5 SDHP (same weight as Snatch)/ 10 Box Jump (24"/18") Shoulder…

Rest Day 02/17/11

[youtube=http://www.youtube.com/watch?v=gmBB228oIl8&fs=1&hl=en_US&rel=0]

WOD 2/14/11

Happy Valentines Day! Partner Work Out: Athletes will pair up into teams and perform the movements together. They will tally # of reps completed for each round. Team with highest score wins bragging rights! 5 minutes Sprint (100'/ length of…

WOD 2/11/11

For Time: 100 Double Unders/50 KB Swing (1.5/1pood)/30 Knees to Elbows/40 Pull Ups/75 Air Squats/50 each Walking Lunges/100 Double Unders

WOD 2/11/11

For Time: 100 Double Unders/50 KB Swing (1.5/1pood)/30 Knees to Elbows/40 Pull Ups/75 Air Squats/50 each Walking Lunges/100 Double Unders

Rest Day 02/10/11

I wanna make a shout out to my boy Carlo and his homie Hank for joining us at the 10am WOD on Tuesday. They drove all the way from Rockville Center in Long Island to show us some love. Who's down to take a day trip to CrossFit The Rock? Post…

Rest Day 02/10/11

I wanna make a shout out to my boy Carlo and his homie Hank for joining us at the 10am WOD on Tuesday. They drove all the way from Rockville Center in Long Island to show us some love. Who's down to take a day trip to CrossFit The Rock? Post…

WOD 2/07/11

For Time: 21 L Pull Up/20 Pistols (each leg) 18 L Pull Up/16 Pistols 15 L Pull Up/12 Pistols 12 L Pull Up/8 Pistols For Time: 200 Double Unders     (courtesy of CrossFit, Inc.)

WOD 2/05/11

5 RFT of- 20 Air Squat/Double Unders 5 RFT of- 20 GHD Sit Ups/5 Push Jerk 1K Row @ 15 SPM

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 01/24/11

2 RFT of: 20 Double Unders/ 20 Sit Ups Good Morning- 12/10/8/6 (M95;F45) + Bent Over Row- 10/8/6/6 (M95;F45) + Upward Facing Dog/Camel Pose Kettle Bear Complex- With two kettleBells perform 1 Clean/1 Front Squat/1 Push Press/1 Push UP/ 1 Renegade…

WOD 1/22/10

100 Double Unders for time + PVC Dislocate + Burgener Warm Up 20 minutes of Power Snatch working toward 1 Rep max 5 RFT of 3 Power Snatch (75% 1RM)/ 6 L Pull UP/ 9 Burpees

WOD 01/14/11

3 RFT of: 20 each- Air Squat/Squat Jump 10 each- Lunge/ Jump Lunge + Sumo Stretch/Samson/Instep Stretch- 30 seconds each X 2 3 minutes of Clean Practice 3 minutes of Ring Dip Practice Elizabeth- 21/15/9 RFT of: Clean 135/ Ring Dips Upward…