Every Minute on the Minute x 3:
Clean Deadlift + Mid-Hang Power Clean + Push Jerk
Rest 1:00 between set. Increase load during the rest time as appropriate.
Post loads to comments.
Week 1 of 6
AMRAP 7 Minutes:
14 Deadlifts 225/155
7 Handstand Push-Ups
The barbell should be medium-heavy for you at a load that you could do unbroken. Modifying the Handstand Push-Ups to 1 AbMat is okay as is reducing the volume per round if you can do them. Otherwise perform Box Pike Handstand Push-Ups or heavy Dumbbell Push Presses.
Post rounds, reps, and Rx to comments.
Time is running out to register for Fight Gone Bad 2019. Costumes. Teams. Community Building. Fundraising for a great cause. What’s not to like? We need your help to meet our $20,000 goal, which will benefit the Sunrise Movement. Don’t be late for a very important date! Go HERE to join your friends on this very fun day | Photo by Robert C.
New CrossFit Youth Schedule for the Fall
Back to school means back to the gym! Starting next week, our CrossFit Youth programs will return to full swing. Preteens will return from summer hiatus, and our weekday CrossFit Kids class will move to Wednesday. Here’s the updated schedule:
CrossFit Preschool (3-4 years old): Sundays from 9am – 10am
CrossFit Kids (5-7 years old): Wednesdays from 3:30pm to 4:30pm and Sundays from 10am – 11am
CrossFit Preteens (8-11 years old): Mondays and Wednesdays from 4:3opm to 5:3opm
CrossFit Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm
Head over to the CrossFit Youth program page to learn more about our offerings! Did you know that we even do birthday parties?
News and Notes
- Danae and Margie were just interviewed about Iron Maidens by the Bronx Free Press!
- All classes are cancelled Saturday as we host Iron Maidens. Come out to the gym and cheer!
Why Do We Even Have Toes? Atlas Obscura
Romanian Deadlift vs. Deadlift BarBend
Helloooooo? Is anyone else on the blog?
I came to Frankie’s class for the first time in several weeks last night. Stuck to hip snatch and snatch pull only since we were easing me back in. It was…okay! I wasn’t super in a groove and didn’t expect to be, but it wasn’t “OMG I’ve forgotten how to do this again DISASTER!!!” which was what I was afraid of. And, more importantly, my shoulder and hip seemed okay with all of this. Yay! Will stick to one Frankie class a week for the foreseeable future.
OG this morning:
3 supersets of:
10/side RFESS with 30# DBs, god, 10 is such a long set.
10/side alternating DB bench press, again with 30#. I could totally have done more. There was only one 35 at 608 and I was too lazy to go get another one. 😛
Then appx. 400m double front rack carry with 12kg KBs. (Not unbroken, not even close!) This got real FAST. OMG.
David Osorio says
Im here, Stella!!
Yesterday’s 5:30pm Class
Worked up to I think 155lbs for the Single arm Carries.
Run/Row/Bike Metcon: 6:25
three things im terrible at in one WOD!
Todays 10am class
1st series: 175
2nd Series: 175
3rd Series: 185
4 Rounds + 7 Deadlifts
225 Deadlift and Strict Unbroken HSPUs