Tag Archive for: Park Slope CrossFit
WOD 7/8/14
8 Minutes of Hip/Lumbar/Ankle/Knee Mobility
A- WU- 4 Minute AMRAP of: 10-25 Continuous Double Unders/10 Ball Slam (20/15#)
B- 5-8 Minutes WU HPC/Front Squat + EMOM For 12 Minutes: On the Even Minute- 5 HPC (135/95)/On the Odd Minute- 5…
WOD 12/18/13
5 Minutes of Hip/Ankle/Back/Shoulder/Wrist/OH Mobility
A- WU- For Time: 200M Run + 20/15/10 M.B.Clean (20/14)/Push Up -7 Minute Cap
B- 1 Power Clean + 2 Power Jerk- 5 Minutes WU To 80% of Power Jerk 1RM +1 EMOM for 10 Minutes
C-…
WOD 5/25/13
6 Minutes of: Ankle/Rack/Hip/Shoulder/Back Mobility
A- WU- For Time: 400M Partner Waiters Walk (200M each/only 1 partner works at a time/45/25) + 3 Minutes of: HandStand Walk Practice (partners will assist each other)
B- 1 Hang Clean…
WOD 5/7/13
5 Minutes Shoulder/Wrist/Over Head Mobility
A- WU- 1 Minutes Max Reps Double Unders (triples); 30 Seconds Rest + 1 Minutes Max Reps Wall Facing Shoulder Taps; 30 Seconds Rest + 1 Minutes Max Reps Wall Walk
B- Split Jerk- 10 Minutes To…
WOD 3/1/13
8 Minutes of Ankle/Calve/Groin/Back Mobility
A- WU- 2RNFT of: 30 Mountain Climbers(2:1)/20 Air Squats/10 Tuck Jumps + 200M Run @70-80% RPE
B- *40 Yard Sprint- 7 Rounds (use first 3 rounds to gradually build intensity);45 seconds between…
WOD 1/1/13
Active Recovery Or Run 5K @ 60-70% RPE
(Use Run to reflect on 2012 and ponder 2013 :) )
To all of our athletes thank you for another amazing year. We feel honored to be your Box and want to make your experience as awesome as possible.…