3
Jul
Happy 4th! – Holiday Schedule
Outdoor WOD:
10 Rounds: 2 Minutes On, :30 Seconds Off
Sprint Out & Back
Broad Jump Back
(Each Length, Aprrox. Length of the Gym)
With Remaining Time in 2 Minutes, AMRAP of:
“Burpees On Crack”
(1 Rep = Kick Out to Plank, Clapping Push-Up, Tuck Jump)
Start Each Round back at the Sprint/Broad Jump
Score is Total “Burpees on Crack” for all 10 Rounds
__________
Holiday Schedule:
Thurs, July 4th: Gym Closed; 10am WOD @ Central Park Pinetum
Fri, July 5th: Limited Schedule – 9am & 3:30pm
Sat, July 6th: CF For Hope WOD @ 10am; Reg. Open Gym
Sun, July 7th: Regular Schedule
Click for Map to the Pinetum (85th St – Enter near the Met)
The suspense is killing me.
Is the Friday morning class at 9am or 10am? Have seen different times so wanted to confirm. Thx.
Friday is 9
Happy 4th Metropolis! Jasen and I wish you all a happy and safe holiday. 🙂
CF ALF wod:
400m sprint @ 8.5
21 weighted lunges, burpees, weighted sit ups
400m sprint @ 9.0
15 WL, Burps, WS
400m sprint @ 9.5
9 WL, Burps, WS
400m sprint @ 10
Time: ~16:30
EWOD at Thomas Jefferson Park
Modified “Tosh” (since it’s only a 300M track) – 1:1 Run:Rest Ratio
3 Rounds: 150M Run, 300M Run, 450M Run
Round 1: 0.32, 1:08, 1:51
Round 2: 0.33, 1:17, 2:00
Round 3: 0.38, 1:21, 2:08
Happy Independence Day!!!!
Went up to my high school track with some weights.
3 rds for time
400 meter run
10 squat cleans – 135 lbs
30 double unders
20 alternating dumbbell snatches – 35 lbs
20:37
The heat is a killer. Almost passed out. 🙂
41 burpees. Wonderful smallish group today in the park.
37 burpees after 11 in round 1. Horrible: America kicked England’s ass, which, I guess is entirely appropriate today.
p.s. Watch out for the mad Englishman driving on the left. If anyone has any suggested used car dealers to go to in the Tristate, I’d much appreciate it.
Great turn out today at the volleyball courts in Central Park
Happy 4th of July everyone.
105 reps
Happy 4th all!
Somewhere between 40-50 burpees #hotmess
9 mile bike
3 mile run
1/4 mile ocean swim
With Melissa in CT, forgot to check the time when we finished but if we can make ourselves do it again this weekend we will
Happy 4th everyone!
Great WOD in the park today – was sweating for at least 2 hours afterwards.
80 burpees
**There’s another Melissa in CFM?
Early morning run in central park to “beat the heat”. 4M loop @ 8:45 per mile. Not a great time, but its all good. I thought I might die trying to run up cat hill at the end there.
Volleyball on pier 24 for a half hour. Then day drinking-Rx’d.
Happy Fourth everyone!
71 burpees
Happy 4th everyone!
Something about the heat and this workout wrecked me…lol. Had to stop after round 8 with 45 burpees
Then 3 hours in front of a grill
Then 2 hour nap RX
Happy 4th.
Heat was on. 94 burpees
CFAI Beach WOD
4 rounds w/ a partner:
Burpee to broad jump in the water 50m
Partnered bear crawl 75m
Reverse med ball tosses then military crawl thru sand to ball while partner broad jumps behind 50m
25 up-hill sit-ups while partner does jumping jacks then switch