Thursday – 7/1/10

Bench Press – 5×2
.
10 Rounds for time:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
.

Take 5 Min after WOD to work on Human Flag.
.
Post Bench Press loads and MetCon time to comments…

Posted by Mike McKenna on 06.30.2010 at 8:38 pm// Tagged: WOD

Tuesday – 6/28/10

Deadlift -5×3 (reset every rep)
.
MetCon: 4 Rounds
4 Muscle Ups
8 KB Cleans, Right Arm, 24/16kg
8 KB Cleans, Left Arm, 24/16kg
12 Deadlifts, 225/145lb
.

Luigi and Linda ripping through some KB
Swings at Open Gym on Sunday!

Post Deadlift loads and MetCon time to comments…

Posted by Mike McKenna on 06.28.2010 at 9:17 pm// Tagged: WOD

Monday – 6/28/10

Shoulder Press – 5×5
.
MetCon: 3 Rounds
15 Pull Ups
15 Shoulder-to-Overhead, 5RM Shoulder Press
30 Air Squats

Chris and Paige ripping through some Thrusters.
.
Post Shoulder Press loads and MetCon time to comments…

Posted by Mike McKenna on 06.27.2010 at 8:58 pm// Tagged: Triplet

Sunday – 6/27/20

MetCon: 3 Rounds
6 Back Squat, 75% 1RM
12  Burpees
24 KB Swings, 24/16kg
.

Ken, John, and Beccy during
Wall Ball/KB Swing WOD.
.
Post time to comments…

Posted by Mike McKenna on 06.26.2010 at 11:18 pm// Tagged: Triplet

Football Friday – 6/24/10

CF Football Style
.
AMRAP – 3 Min For 3 or 5 Rounds
3 Power Cleans, 155lb
6 Push Ups
9 Sit Ups
Rest 3 Min
.

John, Nick, Peter, Dave and Sky (not shown)
during Thruster-K2E Couplet.
.
Post MetCon time to comments…

Posted by Mike McKenna on 06.24.2010 at 9:20 pm// Tagged: AMRAP, CF Football


  • Whole9 Seminar

    Register for Whole9 Foundations of Nutrition Workshop - CrossFit 914 in Irvington, NY on Eventbrite

  • CrossFit Games Widget

    CrossFit 914 on Facebook

  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

  • Meta