Saturday 09.10.2016

GP Wod
Complete as many rounds as possible in 25 mins of:
7 Dips
11 Thrusters, 115/75 lbs
14 Dirty South T2B

Open WOD
Tom
Complete as many rounds as possible in 25 mins of:
7 Muscle Ups
11 Thrusters, 155/105 lbs
14 Toes To Bars

There will not Comp Class at noon today.

Jariko taking break from Fashion Week.

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Friday 09.09.2016

Every 2 minutes, for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk

GP WOD:
75 Wall balls 20/14 10/9
*each time you break, 300m run

Open WOD:
100 Wall balls 20/14 10/9
*each time you break, 300m run

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Thursday 09.08.2016

Strength:
Press Week 2
5x 40%
5x 50%
3x 60%
3x 70%
3x 80%
8x 90%

GP WOD:
“1/2 Angie”
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Completed in order

Open WOD:
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Completed in order

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Wednesday 09.07.2016

Strength:
Deadlift Week 2
5x 40%
5x 50%
3x 60%
3x 70%
3x 80%
8x 90%

GP WOD:
EMOM 12 (alternating)
5 Double KB squat clean 44/26#
7 Box Jump 24/20″
9 Box HSPU

Open WOD:
EMOM 12 (alternating)
5 Double KB squat clean 53/36#
7 Box Jump 30/24″
9 HSPU

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Tuesday 09.06.2016

Strength:
Back Squat Week 2
5x 40%
5x 50%
3x 60%
3x 70%
3x 80%
8x 90%

GP WOD:
3x AMRAP 3 min
500m row
max single-unders
rest 3 minutes after each round

Open WOD:
3x AMRAP 3 min
500m row
max double-unders
rest 3 minutes after each round

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Labor Day 2016

We have two special Labor Day classes today at 10 and 11 am. The gym will be closed the rest of the day.

GP WOD:
For time: Teams of 2
50 Shoulder-to-OH 85/55#
partner holds HS
70 KB swing 44/26#
partner hangs from PU bar
90 Deadlift 85/55#
partner holds plank
Open WOD:
For time: Teams of 2
50 Shoulder-to-OH 115/85#
partner holds HS
70 KB swing 53/36#
partner hangs from PU bar
90 Deadlift 115/85#
partner holds plank

Group hike at The Palisades Cliffs on the best day of the year.

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Saturday 09.03.2016

GP WOD:
teams of 2
60 pull-ups
400m run together
40 thrusters 95/65
800m run together
40 thrusters 95/65
400m run together
60 pull-ups

Open WOD:
“Daniel”
50 pull-ups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 pull-ups

Angelo Palmieri in action in Event 4 of the Subway Series at CrossFit Queens

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Friday 09.02.2016

Skill:
MU workshop
or
EMOM 5
3 or 4 MUs

GP WOD:
3x 2 min rounds
10 Snatch 95/65
max lateral bar hops
rest 2 min

score is double-unders
Open WOD:
3x 2 min rounds
10 Snatch 135/95
max double-unders
rest 2 min

score is double-udders

Christina taking one for the team fresh off her birthday night.

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Thursday 09.01.2016

Press Week 1
Add 5# to your previous 1 RM
Use 90% of your new 1RM to do the calculations
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ (10) @ 85%

GP/Open WOD:
Every 2 minutes for 14 minutes
4 Front Squat (from rack)
same weight across, heavy

Charles looking very strong… or constipated.

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Wednesday 08.31.2016

Deadlift Week 1
Add 10# to your previous 1 RM
Use 90% of your new 1RM to do the calculations
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ (10) @ 85%

GP WOD:
21-15-9
SDLHP 95/65#
Dirty South T2B

Open WOD:
21-15-9
SDLHP 115/85#
T2B