062813

Welcome to the Herd Shannon!

Jeremy practicing his CrossFit DUMBO ballet

Friday

Strength
Front Squat Heavy - 1

Buy In
100 Dbl Unders/300 Singles

Metcon
6x 250m Row Repeats

Cash Out
100 Dbl Unders/300 Singles



Saturday

Metcon
"330"
30 Ground to Shoulder
300m Run
30 Shoulder to Overhead
300m Run
*20 Minute Cap


Sunday

Metcon
10-1 KB Swings 53/35
1-10 Burpees

It is during our darkest moments that we must focus to see the light. - Aristotle Onassis

Post load, time, or reps to comments.

062613

Father & Son

Wednesday

Strength
Strict Press Heavy - 1

Metcon
AMRAP 12
6 HPC 135/95
6 STO 135/95
6 Back Squat 135/95


Thursday

Metcon
5R - FT
5 L Arm DB/KB OHS 53/35
5 R Arm DB/KB OHS 53/35
5 L Arm DB/KB Snatch 53/35
5 R Arm DB/KB Snatch 53/35

Put your heart, mind, and soul into even your smallest acts. This is the secret of success. - Swami Sivananda

Post time, load, or reps to comments.

062413

Welcome to the Herd Layne!

Monday

Strength
Power Snatch Heavy - 1

Metcon
AMRAP 10
7 Deadlift 275/185
7 Box Jump 30/24


Tuesday
PR Challenge Finals 1.8

Metcon
"330"
30 Ground to Shoulder
300m Run
30 Shoulder to Overhead
300m Run
*20 Minute Cap

15 minutes a day! Give me just this and I'll prove I can make you a new man. - Charles Atlas

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062313

Sunday

AMRAP 15

5 Bounding jumps
10 Burpees
15 Jumping Air squats
300m Run

Fitness needs to be perceived as fun and games or we subconsciously avoid it. - Alan Thicke

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062213

Saturday


Metcon

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


Post load, time, or reps to comments.

062113

Friday

Strength
Front Squat Heavy 1

Metcon
AMRAP 15
50 DB Unders
30 KB Swings 53/35
10 Goblet Squats 53/35

In three words I can sum up everything I've learned about life: it goes on. - Robert Frost 

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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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