Black Box WODs, CFE WODs: Monday 120730

Black Box WODs (check schedule for times & locations)
A: Clean & jerk 5×2 @ 85%

B: Compare to 040827
7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s short interval day at The Black Box with Coach Heidi and she is ready to go Tabata with her runners! Think 20 seconds of sprints and 10 seconds of recovery! This is a great workout to practice getting through oxygen debt–you know the same kind of oxygen debt that you experience in your met-cons! Wanna be better at CrossFit? Redundant question with an easy answer! So, get to 28th street at 6, 7, or 8am and Heidi will take care of the rest! Free for all members, $10 for non-members.

Handstand holds are easier when you’re outdoors. It’s a fact. From left: Marissa, Stewart, Jamie, Mai, Phillipe, Josh:

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The paradox of choice
The graceful ghetto of women’s sports
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The controversial science of sports drinks

Here’s what’s on tap for Tuesday’s Black Box WOD classes (check schedule for times & locations):
A: Farmer carries

B: For time:
80 Squats
10 Push Press 95#/65#
60 Squats
20 Push Press 95#/65#
40 Squats
30 Push Press 95#/65#
20 Squats

Responses

  • Kate J

    I think we did this workout on 9/11/11.

  • http://twitter.com/msater michael sater

    WOD: 9:22
    7am was a little light this morning :( Where my peeps?

  • Albert Insogna

    A: 95/105
    B: 11:46- this looked much easier on paper.

  • http://www.facebook.com/profile.php?id=214701453 Patrick Hoffman

    A: 115 lbs.

    B: 10:04 RX

  • Aaron Segal

    A. 1×185 4×175 (cleans were awful, jerks went up easy)
    B. 6:44 rx’d

    • Andy Graves

      that’s some very fast sit ups there!

      • Aaron Segal

        did the situps unbroken, but they slowed down at the end. nice time on your side

  • http://www.joshuanewman.com Joshua Newman
  • james_vergara

    Nice overhead work with the 3pm

    C & J : 2 x 135, 155, 175, 185

    WOD: 10:17 rx+ (used 65#) all overhead work unbroken

    Thanks Andrew F. for joining me for the class.

    • AndrewNYC

      Another fun workout!! The OHS are getting easier
      C & J : 2×135 (5sets)wod:13:50 #65

  • Jai Berg

    Hey people, if you’re free tonight the soup kitchen I help out at has a sudden shortage on volunteers (their regular post to NYCares didn’t go up). It’s called Monday Night Hospitality, it’s at 79th and Lex at All Souls church, and the orientation is at 6:30pm tonight. I’ll be there just a little later (7), since I wash the dishes, but would love to see you there. Thanks!

  • Andy Graves

    A: worked up to 170 (pr)
    B: 7:46 Rx’d

    • james_vergara

      Nice work, Andy. On both counts!

  • Jana B.

    C&J: x2: 53-73-83-93-98
    B: 9:53 rx’d

  • Jim S

    A: 5x 140×2
    B: Rx 13:28 To those of you finishing a round per minute, I salute you.

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

    A: 53, 63, 73, 93, 98
    B: 8:41

  • Emily L

    A: 63/73/63/63/73 PR
    B: 12:17