WOD - Thursday, 10.22.2015

All photos at http://www.superclearyphoto.com/CrossFit-Island-Park/Barbells-for-Boobs-CrossFit-Isla/n-VW3kwM/ Barbells...

Posted by Active Life Athletics - CrossFit Island Park on Wednesday, October 21, 2015

All photos from Barbells for Boobs are now up @ http://www.superclearyphoto.com/CrossFit-Island-Park/Barbells-for-Boobs-CrossFit-Isla/n-VW3kwM/ 

Photo downloads are normally $20 but free to you all.  I'd just ask that you please consider making a donation to our team page if you download a few!

Barbells for Boobs donations @ Team Page

Competition Alert!  Hey Ladiessssss CrossFit Bell is putting on their third annual "Belle of the Boroughs" event on November 15th.  This is a two woman team event, with one division.  All the workouts are approachable so there's no concern about rx/scaled and the gym puts on solid, well organized events.  Full disclosure, I'll be shooting it but I'd love to cheer on as many of our ladies as possible too!

Sign-ups @ http://crossfitbell.com/events/competitions/belle2015/

*** Our new gymnastics cycle kicks off this week.  Please watch the below videos to help familiarize yourself with what we will be up to tomorrow.

CROSSFIT
WARMUP


Row 500m (250 easy/250 moderate)
5 Reverse Lunge to Cossack (each side)
5 Knees to Chest (each side)
5 Air Squats
5 Jumping Air Squats
5 Tuck Jumps from Squat

With an empty barbell:

5 Clean Lift Offs
5 Clean Pull Unders with 5 seconds in catch position
5 Vertical Cleans
5 Hang Cleans

X-WOD:

-2 Vertical Squat Cleans+1 Hang Clean (above knee)
-Box Jumps (2-1-2-1-2-1)

6 working sets 50-65% of 1 RM Full Clean

AMRAP in 9 minutes:
5 Deadlifts (155/105)
5 Hang Power Cleans
5 Front Squats
10 Burpees Over the Bar

Accessory:
3x8 Cossacks (weighted if comfortable)
2 minutes Banded Ankle Dorsi-Flexion each side

FITNESS (11AM)

WARMUP
500m row, 10 leg swings, 10 arm circles, 1 min couch stretch each leg, 1 min bottom of the squat

8 min AMPAP: 5 pull ups, 10 push up, 15 air squats

10 min AMRAP 8-8 weighted box step ups, 16 KB swings, 2 rope climbs