Wednesday, February 22, 2012 by Justin
CROSSFIT
Back squat
3,3,3,3,3
Band resisted Russian swings 3×15 reps
3 sets of 15 GHD situps rest 2 min
BARBELL CLUB
Push Press 1 Rep Max (in 12 minutes)
Then
In 10 minutes, for Max Reps (combined) of:
Back extensions
Ring Dips
Chin-ups
Then
3 Rounds
Push Press Max Reps (@ 75%/60%/50% of 1 Rep Max)
Rest 3:00
BOOTCAMP
5 rounds for time of:
5 Handstand Pushups
15 Box Jumps
25 air squats
6:45PM BEGINNER WOD
20 min AMRAP
5 Burpees
10 Toes to Bar/PVC V-Ups
20 Lunge Jumps
FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Tim R. is at the top with 21 for men and Coach Arianna is in the lead with 10 for women!
REMINDERS:
- For anyone who’s signed up for the games: Tomorrow is the first workout. Get prepared.
Open gym hours:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: 5:15-7:30
Sat-Sun: 10-12
Your excuses. They’re horrible.
Get excited guys, the first Open WOD will be posted tonight at 8pm! Kick butt and most importantly, have fun with it!
I’ll be away for a few days so just wanted to say Good Luck to everyone taking on the first WOD tomorrow night. And for those who’ll give it a shot this weekend, see you then.
LET’S DO THIS!
Hey all,
If you’ve signed up for the open, double check that you are associated with the CF Hoboken team. I noticed a few people weren’t linked to the team who had signed up. It looks like we have a solid crew so far!
http://games.crossfit.com/team/480
Chris
This is awesome!!!!
63 signed up so far! Let’s hit 80.
Craig/Justin – Do we still have those laptops at the gym? If so, you should set them up tonight so people can sign up right at the gym!
I will allocate my macbook for this purpose tonight. Good call man. Cya guys there.
And just to prove the point that anyone can participate in the open, Crossfit NYC as of sometime last week had about 280 members sign up. All levels are welcome!!
So I signed up and have CrossFit Hoboken as my Affiliate but I’m not on the list that Chris S. just posted. Do they just not list all who are signed up? I wanna make sure I’m repping CFH
Scott, you have to select the crossfit hoboken TEAM in order to compete with the team. I made the same mistake at first. In your profile it should be on the same page with the affiliation.
Thanks Meris!