April, 2015

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Thursday, April 30th, 2015

Round 2 of competition WODs are today.
3 rounds for time
400 meter run
10 Kettle bell swings
5 jumping pull ups

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Tuesday, April 28th 2015

Competition,  competition,  competition!  This week we are focusing on the main movements for competition on May 17th. Athletes who are participating and not will perform 3 WODs over the next two weeks.

AMRAP 7
5 calorie row
5 burpee plate jumps #45

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Thursday, April 23rd, 2015

Today we will be focusing on form and reps for Next Generation Competition in May.

AMRAP 5
10 kettle bell swings
10 double unders
Then. ..
AMRAP 5
10 thrusters
10 Power Cleans

Tuesday, April 21st, 2015

This week we will be using the techniques we learned in our gymnastics session to help us focus on dip strength. 

Follow the leader…
12 minutes on the clock..
20 calorie AD or Row
AMRAP Hang Power Cleans
AMRAP burpees
3 to a team.

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Tuesday, April 14th, 2015

This week we will be focusing on body weight movements. Athletes will work on various dip movements to help prepare them for our gymnastics course on Thursday at Chelsea Piers.

Tabata:
Dips (Pbar/bench/Rings)
Box Jumps
Inch worms w/push-up

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Thursday, April 9th, 2015

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Tuesday, April 7th,,2015

This week we will be focusing on the rope climb.

1:00 Stations 5 Rounds
15 PBar Dips
10 burpees
5 push-ups

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Thursday, April 2nd, 2015

The CrossFit Open is closed. The athletes did a superb job at 15.5 and their shortest time was around 11:00 minutes.

AMRAP 12
7 knees to elbows
8 burpees
9 goblet squats (kb, med ball or dumb bell)

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15.5

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