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Monday
Jun032013

Deadlift

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

Press

Fitness: 75%x5x2
(75% of last week's working weight)

Performance: 40%x5, 50%x5, 60%x5


Post loads to comments.
DL e6/6, Press Deload
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For Time:
Run 400m
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swing
Push Up
then, Run 400m


Post time and Rx to comments.

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Congratulations to Coaches Jeremy and Margie On Their Engagement!

CFSBK LGBT WOD Details

CFSBK is very proud to be hosting the 3rd LGBT NYC CF WOD! 
In honor of LGBT Pride month, the WOD will be: 

"STONEWALL"
AMRAP 10 Minutes:
6 Squat Cleans 135/95
28 Double Unders
6 Shoulder To Overheads 135/95
9 Burpees

The weight can be scaled to anything that is appropropriate for you and we will provide a double under modification if your doubles are a work in progress.

Who should come to the LGBT WOD?
  • Lesbian, gay, bisexual, transgender, queer crossfitters. You do not have to be a member of CFSBK -- all are welcome! 
  • Allies - people who may not be LGBTQ, but want to have fun with friends (and working out at 3pm means you can stay out later on Saturday night!) 
  • People with an appreciation (or high tolerance) for Beyoncé, Nicki Minaj, Madonna, Rihanna, Lady Gaga and 80s-90s pop jams

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Why Do We Drive On The Right?

Reader Comments (51)

DL - 285x5, 325x3, 360x6 - Felt solid

Press - 65x5, 80x5, 95x5

WOD - 6:50 32kg bell (Russian)

June 4, 2013 | Unregistered CommenterDan L

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