UPDATE – Saturday May 30 Bootcamp TIME CHANGE

This Saturday Bootcamp moved to 1:00 PM.  I’ll be running the Brooklyn Half in the early AM, so won’t be back into Manhattan for our usual time.  See you at 1:00 at the Pinetum.

Thursday May 28 WOD

Please remember to warm up thoroughly.  Post results to Comments.

Thrusters 5×3 (5 sets of 3 reps).  Do max load, post load to comments.  There is no time component.  Rest as long as it takes between sets to achieve Max Effort (ME) for each set.  (Typically rest 2-5 minutes btw sets)

Rest 10 min, then:

Double Unders
For time:
50 of each then
40 of each then
Post time to Comments.

May 22 Bootcamp Results

Benny the DJ Jonas, and the World Bank came out for some skills work on the press series and a classic CrossFit WOD – Cindy.  As always, please post results and entertaining thoughts to Comments.

1/2 “Cindy”
AMRAP (as many rounds as possible) in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

We also had the luck of running into Dave Moon from the Black Box and Virtuosity.  After chatting about the local CrossFit scene for a bit, we worked out.  Dave did 200 double unders and I did AMRAP 20 minutes of
10 Double unders
15 Pushups
20 Air Squats.
Dave got his 200 DUs in well under 20 minutes.  I managed 13 rounds of my AMRAP.

Aww yeah...we just finished Cindy

Aww yeah...we just finished Cindy

Saturday 10AM Bootcamp is on!

We’re on for our weekly Bootcamp at 10AM Saturday the 23rd.  Meet at the Ross Pinetum.  If you happen to be away for the weekend, please see below for a suggested WOD for you to do on your own.

AMRAP in 20 minutes (as many rounds as possible in 20 minutes) of:
10 Double Unders (sub Tuck Jumps)
15 Push-ups
20 Overhead Air Squats (if you don’t have a broom handle or something similar, you can use your jump rope, just hold it over head stretched out as if it were a bar).  Active shoulders!

To clarify; the triplet of 10 DU,15 PU, 20 Squats = 1 “Round”.  So perform as many “Rounds” as possible in 20 minutes.  The clock does not stop even if you have to take breaks. 

AMRAP in 15 minutes of:
5 Tuck Jumps
10 Push-ups (do from knees if required – key is full range of motion, tits and hips hit the ground)
15 Air Squats
Lois Lane:
AMRAP in 10 minutes of:
10 Jumping Jacks
10 Push-ups
10 Air Squats

Friday May 22 WOD

Congrats to CrossFit founders Greg and Lauren Glassman on the Twins!!

WOD (Workout of the Day):
Two rounds of each couplet for time:
750m Row
20 Handstand Push-ups (HSPU)

20 Thrusters @ 115lbs
20 L-Sit Pullups

For clarity this workout goes as follows:
Start the clock. 
Row 750m, do 20 HSPU
Row 750m, do 20 HSPU
Do 20 Thrusters 115lbs, do 20 L-sit Pull-ups
Do 20 Thrusters 115lbs, do 20 L-sit Pull-ups
Stop the clock

Post thoughts/time to comments