Finally got back to the Box this morning for 5:45am class.

Warm Up:

• 800m Run

2 Rounds of:

• 10 Hand release push ups
• 10 jumping air squats
• 10 Situps
• 10 KB Sumo Dead lift High Pull @ 44#
• Couch Stretch

WOD:

Team up with partner. Each person Rows 1000M. For every second over 8 mins (combined total between the 2 ppl) do 1 Double Under. Nice little added bonus was every 30 secs, person not on rower had to do 3 burpees (later changed it to 1 burpee/30secs or 3 burpees/1min)

• Round 1 time of 9:01 = 60 Double Unders
• Round 2 Time of 9:42 = 102 Double Unders

Legs are J-E-L-L-O!

thrustr:

3rd Annual

‘All hail to the Queen’ Throwdown

(Feb 2nd!)

crossfitqueensny.com

Register here.

Ladies who crossfit and follow this site should come out to Queens, Ny and give this competition a try.

Warm up:

400m Run

2 rounds of:

• 10 Good Mornings 45# bar
• 10 Thrusters 45# bar
• 10 Situps
• 10 PVC Pass Thrus
• 30 Sec couch stretch

WOD - Modified Christine

Too many people in class, not enough rowers. They subbed the 500m Row with 100 Double Unders.

3 Rounds For Time/ 15min Cap:

• 100 Double Unders
• 12 Deadlifts (round 1 I did 185#, rounds 2/3 135#)
• 21 Box Jumps 24”
• 2 Full rounds + 100 Double Unders + 2 Deadlifts

As promised from last nights post of my alarm clocks I got up and did 6am class today.

Warmup:

• 750m Row

2 Rounds of:

• 10 Pullups
• 10 PVC Pass Thrus
• 10 Good Mornings
• 10 Pushups
• 10 KB Swings 35#
• 1 Samson Stretch

WOD: 7min AMRAP of ladder dead lifts and hand-release pushups:

Basically you start with 1 dead lift & 1 hand-release pushup, then 2 & 2 and so on

I got through 8 full rounds in 7mins. Which works out to:

• 36 Dead lifts @ 205#
• 36 Hand-release pushups

Hit 6am class today first time back since my honeymoon

Warmup:

400m Run

2rd of:

• 10 PVC Pass Thrus
• 10 Hand Release Push-ups
• 10 Jumping Air Squats

Skill work - Frog Stand & Bridge Hold

• 10mins of practicing the frog stance
• Tabatta bridge hold. I scaled down and did table top hold

WOD - 3rds of:

• 1 min of Box Jumps 24”
• 1 min rest
• 1 min of Toes 2 bars
• 1 min rest
• 1 min dumbbell thrusters 35# each hand
• Total 117 reps

Went to 6am class this morning and here is what went down

Warmup:

• 400m Run

2Rds of:

• 10 Ring Pushups
• 10 Pullups
• 10 box jumps 24”
• 10 over head lunges w/PVC
• 1 Samson Stretch

Strength/Skill work:

• 10mins of frog stance
• I actually held the pose for 5-10 secs a few times. Really felt the control in my hands & forearms

WOD - 3rds for time of:

• 500m Row
• 30 situps
• 30 Good morning with a blue band for resistance rather than a bar. This was new to me but it was nice to try something different
• Time - 15:02

This WOD was a lot harder than i expected. It was also very humid approx 85-90% so that made it seem worse

Warmup:

• 500m Row

2 Rounds of:

• 10 air squats
• 10 pushups
• 10 PVC pass thus
• 10 pull ups
• 1 Samson stretch

WOD - 5 different AMRAP Stations with No rest in between stations:

• 5 Min AMRAP of Bench Press 135#: 35 reps
• 4 Min AMRAP of Lunges w/ 45# each hand: 28 Reps
• 3 Min AMRAP of KB Swings 53#: 25 Reps
• 2 Min AMRAP of Push Jerk 115#: 8 Reps
• 1 min Double Unders: 35 Reps
• Total reps: 131

Warmup:

• 400m Run

2 rounds of:

• 10 pushups
• 10 PVC pass thrus
• 10 toes to bar
• 10 wallballs 20# @10ft mark

Strength or Skill Work:

• 6 rounds of 1 min of plank hold with 1 min rest between each round 

WOD - 4 rounds of 45seconds at 4 difference stations

1. Sledgehammer on tire w/alternating hands
2. Rowing (calories)
3. Bench Press 135#
4. Rest

Warm up:

• 800m Run
• 20 Dips
• 20 Good Mornings
• 20 T2B
• 20 Wallballs

Skill/Strength:

• 3x5 KB Snatch

WOD - 5 rounds for time of:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks
• Time - 14:45 @95#

Warmup:

• 750m Row
• 20 OHS (PVC)
• 20 Shoulder Pass Thrus
• 20 Dips
• 20 Supermans

Gymnastics Movement:

• We went through the progressions steps of a backwards roll into a hand stand. Breaking down the movements and working on each step.

WOD - 5x7 Push Press Unbroken:

1. 95#
2. 105#
3. 125#
4. 135#
5. 140# (4/7)

7reps unbroken makes this more difficult, but I love push press. Felt strong.