WOD 3/11/13 c
8 Minutes of Pec/Shoulder Mobility
A- WU- 3 Minute AMRAP of: Cindy- 5 pull up/10 push up/15 air squat + 1 Minute Row Sprint
B- Bench Press- 2/2/2/2/2/2/2/2 @80% (focus on fast lock out)
C- For Time- For Time: 400M Farmers Walk (16/24kg x2)/50 Burpees AFAP
*D- 10 Minutes of Goat or Mobility Work
*=If Time Permits
So excited this morning. Our CrossFit Kids program was featured in the greater New York section of the Wall Street Journal today. Be sure to check it out !!!http://online.wsj.com/article/SB10001424127887323628804578346241314844564.html?mod=WSJ_NY_MIDDLETopStories
nice!
Thanks Eric
Oh my GOD that’s so exciting!!! That article spoke such truth… Mr. And Mrs. Gonzalez you rock!!! Nice pic Ann 🙂
Tammy you beat me to it. I smiled pretty big when I saw that on the train this am.
Took it easy this am, I hadve to say I wasn’t thrilled to see Burpees on the board this am but what can you say
4 rounds of cindy in 3 minutes and a 260m row in 1 minute.
400 m Farmers carry @ 20 KG. + 50 burpees, 9:38
Bench Press 8 rds of 2 reps @ 80% we worked at 175
8 Minutes of Pec/Shoulder Mobility
A- WU- 3 Minute AMRAP of: Cindy- 5 pull up/10 push up/15 air squat + 1 Minute Row Sprint
5 rounds+5 pull ups+2 push ups/293 meters rowed
B- Bench Press- 2/2/2/2/2/2/2/2 @ 225 (focus on fast lock out)
C- For Time- For Time: 400M Farmers Walk (16/24kg x2)/50 Burpees AFAP
8:13
*D- 10 Minutes of Goat or Mobility Work
*=If Time Permits
Yesterdays WOD (Aviator Sports Complex 3/10/13)
WU- 1:30 on Versa Climber @ 80%RPE + 10 each afap- burpee (12″ jump)/kipping pull up/air squat
Snatch- 8 Minutes to a heavy single- WU- 5@45/65 WS- 3@95/135/1@145/155
Split Jerk- WU- 3@95 WS-1@135/145/155/175/185/195f
Reverse Hyper- 20@50# + 20×2@90#
GHD Ham Curl- 8×3
If you havn’t read the article just google the title and it pops up without having to log in 🙂
Nice job coach. Good picture in the papers.
Thank you for noticing and acknowledging the article Dariel. We are pleased with how the piece was written and we feel fortunate that they chose our box over many other possible programs in the area. We hope that with the exposure gained today we can grow our kids program into something really awesome 🙂
3 min AMRAP of Cindy – 4 rounds + 5 pull ups and 7 push ups
One minute row – 337 meters
Bench press @ 220
For time – 400 m farmers walk @ 20 kg / 50 burpees
7:09
5min Cindy – 6rds + 5 pull ups
1min Row – 310m
8min EMOM Spilt Jerk – 2/2/2/2/2/2/2/2 @ 165#
1RM Split Press – 45/95/105/115/125
20 30″ Box Jumps & 20 Muscle Ups – 7:55
Modified Conjugate #1
WU- For Time: 100 Double Unders=46 seconds + EMOM for 5 minutes 1 rounds of Cindy
Power Jerk (thumb and a half from smooth)- WU- 5@45/95/2@135/1@165 + EMOM for 8 minutes 2 Power Jerk @165
Close Grip (@smooth) Bench Press- WU- 5@45/3@95/135/1@165 + EMOM for 8 minutes 2 Close Grip Bench Press @165
Ring Dip (strict/full turn out top and bottom)- 12/12/12
JM Press (barbell)- 12/12/12 @ 75
Bent Over KB Row (knee and hand supported on bench)- 12/12/12 @2 pood
Band Pull Apart (blue medium)- 100
5 min Cindy: 4 rounds rx
8 min EMOM of 2 Split Jerks: 125#
Split Press: 2/2/1/1/1/1
45/65/75/85/95/100f
20 24″ Box Jumps + 20 MUAD: 6:03
Warm Up – 1min Max row – 2:55 + 5min AMRAP of Cindy = 4+5+10+10
1 Clean & 2 Split Jerks @ 85 2/2/2/2/2/2 EMOM
Split Press Max – 1/1/1/1 45/65/70/75F
1RFT – 20 Box Jumps 24″/ 20 MUADs – 5 Something
Nice one Mr. Gonzalez!!
Great Article in the WSJ today, we have come a long way guys. Thanks for sticking around everyone!!! Iz and I really give it our all everyday, this community means the world to us!
We can tell that you do 🙂 xoxoxox