Category Archives: Main

WOD 07.11.2011

Posted on July 11, 2011 by

Really tough WOD at CF KoP today primarily because handstand pushups – as I found out – are not my thing… 21 – 15- 9 reps of – 30# dumbbell cleans – handstand pushups At least I can practice the … Continue reading →

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WOD 07.10.2011

Posted on July 10, 2011 by

Great leg WOD after I destroyed my arms and hands in the last 3 days… WOD at CF KoP 5-5-5-3-3-1-1 Back Squat I maxed out at 235# 5min AMRAP: – 3 back squats at 70% 1RM – 6 clapping pushups … Continue reading →

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WOD – 07.09.2011

Posted on July 9, 2011 by

Great WOD back home @ CF KOP After two days of brutal Main Site WODs tearing at my arms and grip – today was a real test… 5 rounds of – 20ft Rope Climb – 5 ring dips – 15 … Continue reading →

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NYC WOD 07.08.11

Posted on July 8, 2011 by

Another great session with Sara at NYC Black Box doing the main site WOD – 7x 1RM Weighted pullup max #35 Got to practice kipping also. Getting the hang of it after a couple of dozen reps. After yesterday and … Continue reading →

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CF Black Box NYC WOD 07.07.11

Posted on July 7, 2011 by

Dropped in on the Black Box CF NYC. What a great staff and team! They have a great gymnastics warm-up: 4 rounds of – handstand 30 sec – 10 ring pushups – 10 OH Squat 45# – 10 KB Deadlift … Continue reading →