Max Rounds in 20 Minutes of:
2 Bear Crawls (3/4 basketball court)
15 Box Jumps (at the Far end of the park)
15 Jumping Pull-ups
15 Sit-ups

Feeling it.

Thanks to Jamie, Mike, Jamaal, Erik and John for coming out and giving 100%

Playing with Tabatas
Perform four 1/2 Tabata Intervals (:20 on :10 off x4) of the following four exercises, rest one minute, repeat. Add the lowest score from each movement for total.

Burpee Pull-ups
Sit-ups
Chain Thrusters
Jump Rope

The loose ends of the chain make them harder to control.
Amy can vouch for this.

Max Rounds in 20 Minutes of:
15 Jumping Pull-ups
Walking Lunges (1 basketball court)
200m
50 Squats

Post Workout Gossip

21-15-9 reps of:
DB Deadlift (80#)
BW Rows
Push-ups

Minimalist Fitness

Can Exercise Help Us Hold On to Our Memories?

As Many Rounds as possible in 20 minutes of:
20 Walking Lunges
20 Sit-ups
20 Jumping Pull-ups
20 Sandbag Clean and Throws (Over Bar)

Throwing the sandbag over a marker keeps our work output consistent

For Time:

21 Sandbag Thrusters

21 Pull-ups

1 Lap Around the Park

15 Sandbag Thrusters

15 Pull-ups

2 Laps Around the Park

9 Sandbag Thrusters

9 Pull-ups

3 Laps Around the Park

Weekend Warriors

Amy and Jamaal go deep on Thrusters

Four Heats of:
Tire Pull (4 Basketball Courts)
1 Lap around the Park

Four Rounds for Time of:
4 Agility patterns through cones
12 Jumping Pull-ups
20 Walking Lunges
12 Knee to Elbows
1 Lap around park

Fresh Air

Four :30 Rounds of
Squats
Jumping Pull-ups
Suicides
Push-ups
1 minute rest between each round, lowest reps on each round added for score.

We worked ring supports afterwards. Vinny needs to lock his arms out and push his shoulders down in order to develop his support.

WOD9.19.07

5 Round Circuit (:30 each)
Body Weight Rows
50m Sprint
PVC Thrusters

Add lowest # of reps/laps for total.

PVC Thrusters were pressed from behind the neck to enforce an "open chest" while squatting.  Additionally, when novices press from behind they almost always lock out right in the frontal plane, not usually the case when the bars starts out in front.

Thank you to Jamie and Christina for coming ALL the way from the upper west side for CFSBK’s first class!!