nick fs

Strength:
Back squat:
5-5-3-3-1-1-1

Conditioning:
Against a 7 minute clock:
3 Toes to bar
3 V Sit-ups
6,6
9,9
…and so on up the ladder.

Post load, reps to Comments.

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EVENTS/ANNOUNCEMENTS

Monday, May 27 @10AM  – Annual WOD-nic
Join us in Central Park for Murph and hang out afterwards

Information on the Murph Fundraiser

**Please be sure you sign in** 

We now have a computer set up at the front desk. Enter your “Last Name”
and a pop up window appears to select the appropriate WOD time. 
If you have any issues, you can still use the clip board.

———————–
The CrossFit Craze via Huffington Post

CFM Leaderboard  let us know if you deserve a spot

arial

WOD:
3 rounds for time of:
10 Clean and jerks, 135/95
15 Burpees

Post time to Comments.

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Mr. Zee’s Apple Factory: Story of Processed Foods
Weightlifting Lessons from Natalie Burgener

outdoors

WOD:
“Karen; Interrupted”
50-40-30-20-10 Wallballs, 20/14
10-8-6-4-2 Deadlifts, 255/170

Post time to Comments.

———————-

Good luck to our runners doing the Brooklyn Half Marathon today

Coach Dave, Coach Lauren, Brian S, Brian A , Ben F ,  Sandy , Johanna, Karin, Ron,
Jessica , Courtney A. and, Laura W.

You can track our runners here

Post Half Marathon Celebration @ Bierhaus Tonight at 6:30PM 

———————-

Wallball Shots via AgainFaster
Wallball tips from KStarr taken from his 13.3 feedback
That’s Right we’re talking sh!* via CF Invictus

weiner climb

Strength:
Establish a 1 rep max Front squat

Conditioning:
3 rounds for time of:
1 Hill sprint (all the way down, all the way up)
21 KB Swings, 1.5/1

Post load, time to Comments.

———————

EVENTS/ANNOUNCEMENTS

Tomorrow, May 18 @ 6:30 PM – Join us at Bierhaus NYC 

Good luck to our members running the Brooklyn Half Marathon tomorrow!

———————

Solving Front Rack Problems via MobilityWOD
CrossFit – Front Squat

jared

WOD:
2 rounds for time of:
12 L-sit pull-ups
30 Walking lunges
9 Hand stand push-ups
30 Walking lunges
6 Bar muscle-ups

Post time to Comments.

———————

Bar Muscle Up Tips from Dusty Highland
6 Things a CrossFitter Won’t Tell You via Tabata Times
How to Make an Injury Worst via Dr. Mike

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