Saturday Bootcamp – “A Walk in the Park”

DJ Jonas and the Veteran came out today and worked over a rigorous WOD. Hell of an effort gents.    

“A Walk in the Park”
3 Rounds of the following:
1 Minute Pullups
1 Minute Pushups
1 Minute Dips
1 Minute Air Squat
1 Minute REST

This workout results in 15 total minutes, with 12 minutes of work and 3 minutes of rest.  You score is your total number of completed reps summed across all 3 rounds.  

This is a tough workout, and the boys did a nice job in the heat.  I love seeing people get a blistering total body workout in only 15 minutes.  Talk about efficient and effective.  Post results/thoughts to Comments.

We also met a bunch of folks today, two Johns, and Matt from down under all interested and familiar with CrossFit.  Hope you can join us.  Matt, I’m sure you can find an affiliate back in the mother land.  Take care!

Friday May 29th WOD

I’ll be in the Park later this evening w/ my Rings for today’s Muscle Ups.  Please email me if you are interested in joining in for a practice session.

WOD:
For 10 Minutes, practice/perform as many Hand Stand Push-ups (HSPU) as you can.  Don’t rush, this is technique practice. 
Then,
30 Muscle-Ups for Time

Scale muscle-ups from knees if required, or do jumping muscle-ups.  Or substitute 120 Pull-ups, 120 Dips for 30 Muscle-Ups.  Break into sets however you like.  Post thoughts and results to comments.

Crash Course Day #2 – Fear not the Rain

The diehards came out this morning for some skills work and nice little WOD under a dreary, cloudy sky and a soaking rainfall.  We showed up dry, and left muddy, wet, sweaty and happy.  Much respect to the Captain, Bruiser, Maradona and Ms Smiles-a-lot for coming out in such dreary conditions; good job!  We worked the press series; press, push press and push jerk followed by:

WOD:
10 Min AMRAP (as many rounds as possible) of:
10 Burpees
10 Push press w PVC pipe
Post results and thoughts to comments.  Photos below.

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:

“Annie”
Double Unders
Sit-ups
For time:
50 of each then
40 of each then
30/20/10
Post time to Comments.