WOD for October 5, 2018

BARBELLS FOR BOOBS is this Saturday, October 6th from 9 AM-12 PM

CrossFit 516 will be hosting our annual Barbells for Boobs event.  We hope you will all join us as a participant or spectator for this fun & meaningful event.

Thanks to your support we have surpassed our original goal of $3000!  We have taken 1st place in the New York State & 16th nationwide in our fundraising! 

Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

To make a donation click on the link below and then click the "Donate" button . Let’s work together to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

A) Back squat:

15 reps (as heavy as possible)

3 Minute recovery

12 reps (as heavy as possible)

3 minute recovery

10 reps (as heavy as possible)

B) FOR QUALITY/WOD:

In 20 minutes complete at low intensity:

100 m single arm farmer carry w/ KB (55/35) *right arm (to speed bump)

100 m single arm farmer carry w/ KB (55/35) *left arm

2 rope climbs

100 ft. duck walk (hips at parallel)

45 second plank hold (elbows on floor)

WOD for October 1, 2018

BARBELLS FOR BOOBS is right around the corner!

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

A)

3 Rounds:

30 Groiners (15 ea. leg)

15 V ups

10 Kips on pull up bar

B)

In 10 minutes:

Run 800m

with the remaining time complete as many rounds as possible of the following:

20 Wall balls (20/14)

20 Push ups

rest 7 minutes then,

For time:

2k row

WOD FOR SEPTEMBER 28, 2018

BARBELLS FOR BOOBS is right around the corner!

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

A)

For time:

12-9-6

Handstand push up

Dip

Push up

 

B)

20 Minute EMOM:

Odd: 18/14 Cal row

Even: 5 Pull ups + 5 Push ups

WOD FOR SEPTEMBER 27, 2018

BARBELLS FOR BOOBS is right around the corner!

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

A)

2 sets:

30-45 sec handstand hold Or 20 Alt shoulder taps

20-30 sec L sit

10 Wide stance goblet squats @231x1 TEMPO

 

B)

EMOM for 20 minutes:

Odd: 10 Power cleans (95/65)

Even: 10 Burpees

WOD FOR SEPTEMBER 26, 2018

REMINDER!

This Thursday is our 6pm Olympic lifting class for anyone that is interested in improving their lifts, as well as for anyone who can’t make our Saturday classes. This class will be held at the same time as our regular CrossFit class (on the Overflow side). We hope to see you all there!

Also, CrossFit 516 Youth Fitness Program is here!

  • High School Program for grades 9-12: Tuesdays, Wednesdays & Thursdays

    Students may attend ANY EVENING CrossFit CLASS

    High School athletes may buy a 10 class pack for $200, or join with a membership at a reduced rate of $156 per month for unlimited evening classes on Tuesdays, Wednesdays & Thursdays.

  • Elementary Program for grades 1-5: Thursdays at 4 PM

  • Middle School Program for grades 6-8: Thursdays at 5 PM

Elementary/ Middle School athletes may pay $30 per class or purchase a 10 class pack for $200

Now, the WOD

A)

3 sets:

12 Single arm upright rows *right arm

12 Single arm upright rows *left arm

12 Windmills (6 ea. side)

12 Single leg dead lift w/ KB *right leg

12 Single leg dead lift w/ KB *left leg

B)

For time:

30-20-10

Calorie bike (women: 20-10-5)

Chin up

WOD FOR SEPTEMBER 25, 2018

BARBELLS FOR BOOBS is right around the corner!

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

A)

3 Rounds:

200m Single arm farmer carry *right hand (55/35)

200m Single arm farmer carry *left hand

25 GHD sit ups

 

B)

3 Rounds for time:

400m run

10 Hang squat cleans (115/75) *pronated grip and no hook grip

10 Box jump overs (24/20)