WOD 1.27.19
Performance
AMRAP 10 Minutes:
1 Power Clean 185/125
1 Handstand Push-Up
2 Power Cleans
2 Handstand Push-Ups
3 Power Cleans
3 Handstand Push-Ups
4 Power Cleans
4 Handstand Push-Ups
…continue adding a rep per round.
Fitness
AMRAP 10 Minutes:
1 Power Clean 115/75
1 Push Press
2 Power Cleans
2 Push Presses
3 Power Cleans
3 Push Presses
4 Power Cleans
4 Push Presses
…continue adding a rep per round.
Post rounds, reps, and Rx to comments.
Week 7 of 8
View this post on Instagram
Our CrossFit Kids birthday parties are lit!
February 2nd: CFSBK Kids’ Night Out!
Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.
RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!
OPEN GYM CANCELLED Tonight
CFSBK’s yearly staff party is tonight, so our usual 6 to 8pm Open Gym hours will be cancelled. We apologize for any inconvenience!
_____________________
Yesterday’s Results Board: Partner AMRAPs
Injuries in Training: How to Manage Risk BarBend
Quick-Fix Cold and Flu Remedies Do Nothing But Make You Poorer The Outline
For Janet: Her is the link to the community darkroom https://www.gowanusdarkroom.com
Let me know what f you have any other q’s.
Richard G
AG
A.
@sustained pace:
6-10 alt hanging hip touches
rest 15 sec
30 sec reverse plank
rest 15 sec
40ft duck walk
rest 15 sec
90 sec row/bike/ski/run
x 3 rounds
B.
Rope climb practice
C.
@high effort:
2:30 min to complete:
1 RC
25 WB – UNBROKEN – 30/20#
-MAX cal row or bike with remaining time
rest 2:30 min
x 3-4 rounds
D.
5-10 min cool down