All WODs: Saturday 120728

REMINDER: Weekend WOD classes are all held at 44 W. 28th St. location ONLY! Also, if you haven’t aleady, be sure to read our latest schedule/policy update!

Black Box WODs (check schedule for times)
A: Bench press 3×3 @ 75%

B: Find Max 1-Arm Jerk
Find Max 1-Arm Snatch

Beginner WODs (check schedule for times)
A: Find Max Height Box Jump

B: “Amandette”
9-7-5 reps for time of:
Difficult Pull-Ups
Difficult Dips
Challenging-Weight Squat Snatches

* * * * *
High Noon Hero WOD (at noon & 1pm at 28th St.)

“Josh”
For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22
2007 in Ar Ramadi, Iraq.

Nick’s recent Elements grads (from left): John, Aaron, Michael, Steve, Andre:

Here’s what’s on tap for Sunday’s Black Box WOD classes (check schedule for times):
“Lucky Guy”

In teams of three, complete each set of exercises in order, only one person working at any time:

Run 1 mile
100 Pull-Ups
100 Push-Ups
100 Squats
100 Situps
Run 1 mile
45 Cleans 135#/95#
45 Ring Dips
45 Dead Lifts 225#/155#
45 Handstand push-ups

As an example: One person runs 1/4 or 1/2 mile, then the next person runs until 1 mile is completed by the team. Then start dividing up the pull-ups, then push ups, . . .

Here’s what’s on tap for Sunday’s beginner WOD classes (check schedule for times):
A: Bench Press 3×3

B: Find your one rep max on the Jerk

C: Find your one rep max on the Snatch

Responses

  • joncoffey

    I learned all I need to know about kettlebells today: Spirit Fingers–Beyoncé–Ass

  • Sara

    Josh: 8:25 rx’d

  • http://www.facebook.com/samrsnyder Sam Snyder

    Beginner workout:

    45″ box jump (nerve-racking!)

    Amandette
    9:33
    Strict pullups, ring dips, 65#

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    Josh: 12:19 (53#)

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    11:15 beginners:
    max box jumps (which have had me totally beaten recently!) I got up to the short side of the box plus one 10 lb plate.
    amandette: 6:44 green band, paralettes, and 33# bar

  • Albert Insogna

    Josh: 13:25 at 75#

  • Jeff D.

    A: 35″ – I’ve never had a good vertical
    B: Amandette – 7:38 @ 95#