Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!!
Bear Complex
7 Sets of the sequence:
Power Clean
Front squat
Push Press
Back Squat
5 Rounds
Rest between rounds as needed
Record weight for heaviest round
15 min 3 X 8 Bench Press Superset w decline push ups till failure 3 X 10 Incline DB Press superset w 3 X 10 DB Flyes 21-15-9-15-21 Calorie Row Toes to Bar Back Squats 135/95
Warm up 2 RDs 8 BB Power Snatch 8 BB OHS 8 BB Thruster 8 Banded pull aparts 8 Dislocates (squat position) 8 Banded Rows E2MOM for 18min Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch start at 50% of lightest movement and build to a heavy complex For time – 75…
5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts
Strength/Skill: Back squats: 10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85% 40 Alt. Pistols 30 Deadlifts 155/115 20 Ring Dips 30 Cal on Rower 40 T2B Modifying your Double-Unders for Your Workout! Written by Lindsey Johnson Still working on getting that magical first D/U: When a workout comes up with double-unders…
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Stretch class with Doug Wednesday July 31st at 8am. Bring a yoga mat Handstand Practice (HSPU, HS walk, strict work) Every 2 min death by: 2 DB Snatch 50/35 2 T2B 2 Push Up *each round you increase by 2 reps each movement*