Saturday, June 10th

9
Jun

Saturday, June 10th

Heads up! Sunday’s 10:30 CrossFit WOD will meet at the gym, but we will leave right away for the track beside Yankee Stadium. There is no 11:30 workout.

KHour WOD

7 rounds for time:
21 unbroken wallballs
9 box jumps, 30/24″
1 rope climb

Post time to Comments.

21 Responses

  1. Ashley Moduno

    WoD 22:38 RX ooooofta
    3 rounds of 20 cals assault bike, 20 cals row
    65 casual calories assault bike while watching the next class
    50 abmat situps

  2. ERIC S.

    7 sets of 2 complexs
    Pausing deadlift below knee + mid thigh + power clean
    On the pausing clean deadlift, we have two pauses:
    Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.
    Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.
    135, 185, 195, 215, 225, 235

    Hurricane
    3 rounds
    800m run
    21 power cleans 155/ 105
    18:09 Rx’d

  3. robseda

    12:27 rx

    Thursday wod
    21-15-9 DL/row cals
    5:40 rx

    Parallette HSPU to ab mat and 35# plate (modest deficit)
    Accumulated 25 strict nft

    Central Park lunch rx

  4. JoJo

    OTM x 12 (4 Rounds): 60% of Front Squat
    Minute 1 – 4 Front Squats @ 105# @ 60%
    Minute 2 – 8 Back Squats @ 105# @ 60%
    Minute 3 – Rest

    7 sets of 2 complexs
    Pausing deadlift below knee + mid thigh + power clean
    On the pausing clean deadlift, we have two pauses:
    Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.
    Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.
    75-75-75-85-85-85-95

    Hurricane
    3 rounds
    800m run
    21 power cleans 155/ 105
    18:52 Rx’d

  5. Cash in

    Tabata Back Extensions w/ 25# bar. Had to drop the bar on rounds 6,7, and 8

    Amy Winehouse Knee Rehab

    3×5 155#

    Yesterday’s Plate WOD

    13 min flat. All Unbroken. Needed over a minute for transitions.