Workout of the Day A. Take 15-20 minutes to work up to today's 5 Rep Max Back Squats B. Complete rounds of 12-9-6 reps for time of: Deadlifts (75% of 1Rm) Box Jumps (24"/20") Chest-to-Bar Pull-Ups
2013 03 04
Workout of the Day A. Take 15 minutes to find today's 3 rep max weighted chin up B. Seven rounds for time of: 7 Handstand Push-ups 7 Burpees 7 Ring Dips 7 Pull-ups
2013 03 03
Three announcements: 1) SIGN UP FOR THE OPEN ASAP HERE: http://games.crossfit.com/Our affiliate name is "CrossFit Upper East Side." We start workouts after Wednesday night when the first is announced! Stay tuned for details! 2) Paleo Challenge. Keep your sheets up to date and be ready to hand in on Monday, March…
2013 03 03
2013 03 03
2 March 2013 – STRENGTH – Deadlift 5’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Deadlift (5's week) [All numbers are based off of 90% of your 1-RM. For example,…
2013 03 01
Workout of the Day In teams of 4, complete 4 rounds of: 250M row 1 Wall Climb 5 Burpees 10 Clean Thrusters (115/75) 20 Toes-to-Bar 30 Box Jumps 40 Double Unders The workout is run relay style. The next team member cannot start until the team member…
2013 03 01
Workout of the Day A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds 60 second Handstand Hold Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups
2013 02 28
28 February 2013 – STRENGTH – Press 5’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
2013 02 27
Workout of the Day A. Five sets of: Floor Press x 5 reps @ 22X1 Rest 60 seconds Double-Unders x 30 Rest 2 minutes B. Complete four rounds for time of: 5 Wall Climbs 10 Pull-ups 15 Ring Dips 250m Row
2013 02 27
Workout of the Day A. Every minute on the minute for 12 minutes complete 3 Deadlifts @65% of 1Rm and 6 Burpees B. Three rounds for time of: 135/95 lbs Front Squats x 10 reps 32/24 kg Kettlebell Swings x 15 reps 400m run
2013 02 27