WOD 2/25/13
8 Minutes Of Hip/Leg/Back Mobility
A- WU- 6 Minute AMRAP of: 250M Row/25 Air Squat + 50 Push Ups AFAP
B- Front Squat- 15 Minutes To Establish A 5RM + 2 Rounds of: 2 Minute AMRAP of: Front Squat @ 70% Of Above; 2 Minutes Rest Between Efforts
C- 2 Minutes Calve Stretches + 10 RFT of: 10 K2E/5 Box Jumps (30/24″)
Here’s a deal on kinesiology tape for those of you in need…
http://www.groupon.com/deals/gg-kinesiology-tape
Today is apparently 1 year since I signed up for the basics…but didn’t officially start till May. Crazy how quick a year goes by. Thanks for all the amazing work Tammy and Iz, it’s been nothing but a pleasure to be part of 718!
It has been a pleasure to work with you this past year. So happy you chose us as your box and extended family 🙂
I got the same 1-year anniversary notice as well Tina. That free WOD class we took seems like so long ago. Thrilled to be a part of this community.
You guys are an amazing addition to our family. I can’t wait to see what we are all capable of in another year.
Xoxoxox
Wow, I must have been on my A-Game that class. You guys are amongst my favorites 😉
Aparantley I must have made an impression Sky, cause you have your entire family training with us now and we Love it!! 😀
Who dat….. doing diamond push ups…
this morning didn’t look like a lot of work until I tried to walk up stairs on the subway.
A- WU- 6 Minute AMRAP of: 250M Row/25 Air Squat + 50 Push Ups AFAP- 35 push ups short of 2 rounds..
B- Front Squat- 15 Minutes To Establish A 5RM + 2 Rounds of: 2 Minute AMRAP of: Front Squat @ 70% Of Above; 2 Minutes Rest Between Efforts- 135-155/175-185 + 40 reps at 125, we thought we were doing 130 but “can’t add so good at 6 am”
C- 2 Minutes Calve Stretches + 10 RFT of: 10 K2E/5 Box Jumps (30/24″) – we did this as a 10 minute amrap. got 7 rounds + 5 K2E
Sicco, good luck with that shin , missing a 30# box jump sucks.
A: WU: 6 Minute AMRAP of: 250M Row/25 Air Squat + 50 Push Ups AFAP: 1 full round + 250m Row + 25 Air Squat + 6 push ups
B: Front Squat- 15 Minutes To Establish A 5RM (45/95/115/125/145/165) + 2 Rounds of: 2 Minute AMRAP of: Front Squat @ 70% Of Above; 2 Minutes Rest Between Efforts: 32 + 29 = 61 @ 115 lbs
I skipped C due to early start at work today.
At Crossfit Parsippany today
Strength: Squats
Warm-Up 1×5 @ 40%- worked at 65#
Warm-Up 1×5 @ 50%- 85#
Warm-Up 1×3 @ 60%- 100#
1×3 @ 70%- 125#
1×3 @ 80%- 140#
1×3+ @ 90%- 155#
WOD #1
AMRAP in 10 minutes of:
5 Burpees
10 Wallballs
8 rounds+ 10
WOD #2
5 rounds for time (20 minute cap) of:
3 Power Snatches (55#)
50 Double Unders (3:1)
15 Pull-Ups
50 Double Unders (3:1)
5 Squat Cleans (55#)
4 rounds+18 singles
A- WU- 6 Minute AMRAP of: 250M Row/25 Air Squat + 50 Push Ups AFAP – 1rd + row + 25 + 14
B- Front Squat- 15 Minutes To Establish A 5RM + 2 Rounds of: 2 Minute AMRAP of: Front Squat @ 70% Of Above; 2 Minutes Rest Between Efforts – Worked up to 195 / AMRAP @ 135: 21/23 (44)
C- 2 Minutes Calve Stretches + 10 RFT of: 10 K2E/5 Box Jumps (30/24″) – Finished 5 rds before I banged my shin on the box hard enough to make me stop working out. It was like this http://www.youtube.com/watch?v=uNBl_XIUzgQ
So good. I just laughed a lot. Who hasn’t had that experience.
Please help our Friend Rachel meet her fundraising goals..
http://pages.teamintraining.org/nyc/lavatri13/rachelwalther
Oly Class today – missed Nikki today
Warm Up – 6min Amrap of 20 Air Squats/250m row – 2rounds+20+100m
Power Clean Tripples – 75/95/110/115PR/120×2 🙂
Front Squats x 5 – 95/115/125/135
5min AMRAP of 6 box jumps/ 9 k2e – 3r+6+4 @ 24″
Great Coaching tonight Iz – Big class to handle.
Another Oly class with a nice mixture of skill, cardio and suck!
Warm Up:
6min AMRAP 250m Row / 20 Air Squats – 3rds
25 burpees – 1:02
3RM Power Clean – 135/165/185/195/205/215 x 2(3rd rep fail)
5RM Front Squat – 135/185/205/225
5RFT – (9) K2E / (6) 30″ Box Jump – 3:55
Fun WOD today – cranked 69 FS reps at 65#!
Edge of box + shin = Worst. Pain. Ever.
Shout out to all the 718-ers now sporting shin bruises along with me.
My last Shin bump/bruise lasted over 3 months.
Olympic Lifting
6 min AMRAP: 250m Row/20 Air Squats
2+row+7
25 Burpees for time: 1:35
Power Clean: 3 touch & go reps @ 75/95/115/125/135/140/145
Front Squat: 5 rep max @ 75/105/125/135/145 & 2@155
5 min AMRAP: 9 K2E/6 Box Jumps (24)
3 rounds + 9 + 3
Plus a 32 inch box jump!
WestSide #10
WU- 5 Minute AMRAP of: 250M Row/25 Air Squat=3 rounds even
Sumo DeadLift- WU- 5@45/3@135/225 WS-1@275/315/345F/335F (back was tight did not want to injure myself so I called it a day:(
Front Squat- WU- 5@45/135/185 WS- 5@205/225
GHD Ham Curl- 8/8/8/8/8 + K.B. Banded Swing (red medium/light)- 20/20/20/20/20 (45#)
Banded Good Morning- 100 (medium green)