061913

Wednesday 

Strength
Strict Press Heavy - 3

Metcon
4R - FT
200m Row
20 OTE Burpees


Thursday

Metcon
"Karen's TOM"
100 Med Ball Clean - Wall Ball Shots 20/14

No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change. - Barbara de Angelis

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061713

Welcome to the Herd Nick!

and Andre!

Monday

Strength
Power Snatch Heavy - 1

Metcon
3R - FT
600m Run
40 Sit Ups
20 Box Jumps



Tuesday



PR Challenge 1.7

Rx: 10R FT 5 Pull Ups 10 HRPU'S 15 Air Squats Scale: 7R FT 5 Jumping C2B Pull Ups/Jumping Pull Ups 10 HRPU'S 15 Air Squats  If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes. - John Wooden

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061413

Friday

Strength
Front Squat Heavy - 3

Metcon
21-15-9
Front Rack Lunge 95/65
Bar Facing Burpees



Saturday

Metcon
Rx 
20 Wall Ball  20/14 - 10'/9'
40 Dbl Unders

Sc
20 Wall Ball 14/10 - 9'/9'
100 Single Unders

*14 Minute Cap


Sunday

Metcon
EMOTM For 12 Minutes
7 Jumping Squats
7 Sprawl
7 Push Ups
7 Sit Ups

It's challenging, but you have to at least try to eat right and exercise. - Joely Fisher

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061213

Welcome to the Herd Tony!

 and Erik!

Wednesday

Strength
Strict Press Heavy 5

Metcon
AMRAP 12
12 T2B
12 Burpees
12 Ab Mat Sit Ups


Thursday


Metcon

Team WOD
600m Run
One Athlete At A Time,
100 Ring Rows
100 HRPU's
100 Ball Slams
( 150 Each Movement If Team Has 3 Athletes )
As A Team, 600m Run

Regularity in the hours of rising and retiring, perseverance in exercise, adaptation of dress to the variations of climate, simple and nutritious aliment, and temperance in all things are necessary branches of the regimen of health. - Lord Chesterfield

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060913

Monday

Strength
Power Snatch Heavy - 3

Metcon
AMRAP 15
250 Row
25 Sit Ups
25 Push Ups



Tuesday
PR Challenge 1.6



Rx 
20 Wall Ball  20/14 - 10'/9'
40 Dbl Unders

Sc
20 Wall Ball 14/10 - 9'/9'
100 Single Unders

*14 Minute Cap

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health. - Hippocrates

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060713

Friday

Strength
High Bar Back Squat - Heavy 1

Metcon
Jackie
1k Row
50 Thrusters 45/35 Bar
30 Pull Ups



Saturday

Metcon
EMOTM For 10 Minutes
7 Jumping Squats
7 Sprawl
7 Push Ups
7 Sit Ups


Sunday

Metcon
EMOTM For 15 Minutes
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

Here's what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We're given a body. Now you may not like it, but you can maximize that body the best it can be maximized. - Mike Ditka

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060513

The Owners of CrossFit Upper East Side Eric and Chris Stopped By

Wednesday

Strength
Push Jerk - Heavy 1

Metcon
3RFT
600m Run
20 Pull Ups/Dbl Unders/Sit Ups


Thursday

Metcon
10!
Hang Power Snatch 95/65
OHS 95/65
Burpees

If a man achieves victory over this body, who in the world can exercise power over him? He who rules himself rules over the whole world. - Vinoba Bhave

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060313

Monday

Strength

Deadlift Heavy - 3

Metcon

4 RFT

10 DB Snatch L 40/25

10 DB Snatch R 40/25

10 K2E

Tuesday

PR Challenge 1.5

Rx 

3 RFT

5 Deadlifts 225/155

15 Bar Dips/HRPU's

400m Run

Sc

3 RFT

5 Deadlifts 155/125

15 HRPU's

400m Run

12 MINUTE CAP!

I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. - Michael Jordan

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053113

Remember Wods in the hall!!

Friday

Strength
High Bar Back Squat - H1

Metcon
Death by -
POWER CLEAN 155/105
BURPEE


Saturday

Metcon
CFD PR WOD 1.4

Rx Division
10! Clean & Jerk 155/95
Pull Ups

Scaled Division
10!
Clean & Jerk 115/75
Jumping CTB Pull Ups/Jumping Pull Ups



Sunday

Metcon
Team Wod (3)
200m Run Relay (Each)
150 Thrusters 45/33
100 C2B Pull Ups
50 Box Jumps 30/24
200m Run Relay (Each)

1 Person Works
1 Person Holds 115 lbs (Overhead/At Shoulders/Top Of Deadlift)
1 Person Rest
* If The Bar Hits The Ground 10 Burpees For Each Person

Perseverance is not a long race; it is many short races one after the other. - Walter Elliot

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052913

Thanks to everybody who came out for Murph yesterday!

Wednesday

Strength
Push Jerk - Heavy 1

Metcon
7 RFT
7 Push Press 95/65
7 Burpees
7 KB Swings 1.5 pd/1 pd


Thursday

Metcon
4 RFT
12 SDHP 95/65
24 HRPU's
400m Run

You can't expect to hit the jackpot if you don't put a few nickels in the machine. - Flip Wilson

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