Saturday, August 12th

Reminder: we are meeting in Central Park today, and the gym will be closed all day. We will run this workout twice, at 9:30am and 10:30am. There will be no open gym time on Saturday.

We will meet in Central Park at the Arthur Ross Pinetum. Bring a towel for sit-ups, and check back here after 8am for a final call on the weather.

Today’s Push-Up Count: 150

KHour WOD

“Barbara” in the park

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Friday, August 11th

Today’s push-up count: ZERO, we’ll do plenty tomorrow.

Reminder: there’s a 4pm class on Fridays in August, and no 7pm class!
Don’t miss it! Our KHour workout this Saturday will meet in Central Park at the Arthur Ross Pinetum, and the first heat will kick off at 9:30. The gym will be closed all day.

WOD

Back Squat
3 x 5
Use 5 lbs more than Monday.

Then, complete as many rounds as possible in 7 minutes:
4 Deadlift, 275/185
12 Reverse Lunge Steps

Post loads to comments.

Wed, Aug 9th and Thurs, Aug 10th

Don’t miss it! Our KHour workout this Saturday will meet in Central Park at the Arthur Ross Pinetum. Stick around after for snacks and Spikeball and good times. The gym will be closed all day Saturday.

Wednesday Oly

Today’s push-up count: 32

10 min EMOM
2 Hang Power Snatch

Snatch Balance
5 x 2

Thursday CrossFit

Today’s Push-Up Count: 33 (212 down!)

Find your max height box jump, then

50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14-lb. ball
Box jumps, 24/20-in. box

Post time to comments.

Tuesday, August 8th

Today’s Push-Up Count: 31

WOD

Quarter Gone Bad

5 rounds for total reps of:
135/95-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb./25lb weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Monday, August 7th

Today’s Push-Up Count: 30

WOD

Back squat
3 x 5
Use 5 lbs more than Friday.

Then, for time:
30 kettlebell swings, 32/24
90 double unders
20 kettlebell swings
60 double unders
10 kettlebell swings
30 double unders

9 minute time cap.

Post load and time to Comments.