Tag Archives: Main

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 →

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WOD 07.05.2011

Posted on July 5, 2011 by

Today I came the closest to just blankly staring at the wall… WOD at CFKOP 3 rounds of – 400m run – 20 kettlebell swings 55# – 20 wall balls 20# – 20 pullups I had no choice but figure … Continue reading →

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WOD – 07.03.2011

Posted on July 3, 2011 by

Almost July 4th today and time for some deep squats… After Friday and Saturday’s WODs it is all a blur now… WOD @ CFKOP 3 rounds of – 12 front squats (95# – CF Rx: 135#) – 12 burpee pushups … Continue reading →

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Back home WOD! 07.02.2011

Posted on July 2, 2011 by

Finally back home from Germany and back to my home CF Club. – 400m sprint – 7x 1RM Deadlift @ 285# Today’s WOD Celebrating a Club Wedding: AMRAP in 7 mins: – 7 Deadlifts @ 50% RM – 7 Box … Continue reading →

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Travel Day WOD – 07.01.2011

Posted on July 1, 2011 by

Early morning I worked on kipping pullup technique and snatches with CF-HD trainer, Johann WOD for after an 8 hour flight Thanks to CF-KOP: 102 Burpees 102 KB Swings (40#) 102 Push Press (45#) 102 Sit-ups 102 Back Extensions 102M … Continue reading →