Saturday 120915

NOTE: This weekend and every weekend, all classes happen at our 44 W. 28th St. location ONLY!

Black Box WODs (check schedule for times):
A: Russian gymnastics warm-up

B: Hoover Ball (PDF file)

Beginner WODs (check schedule for times):
A: Back Squat 5×2 (at 85% of 1RM)

B: Four Rounds For Time
4 Power Snatches 105#/73#
15 Box Jumps (24″/20″)
Note: Must complete each round in 1:15 or else lower the weight and start the next round. (E.g., at 1:15, if you are not done with the first round, you must lower the weight and start the next round. Same at 2:30, and 3:45)

Stan went all the way to CrossFit Central London just to have someone take this awesome picture of his handstand: ;)

Here’s what’s on tap for Sunday’s classes, all at 28th St. location ONLY:

Black Box WODs (check schedule for times):
A: Mobility work

B: “Fran”
Three rounds, 21-15- and 9 reps, for time of:
95#/65# Thrusters
Pull-ups

Beginner WODs (check schedule for times):
A: Russian gymnastics warm-up

B: Hoover Ball (PDF file)

Responses

  • d_simon

    Think I left my Rogue wrist-wraps on the ground somewhere Friday night. Any chance those made it to the lost & found?

  • jh

    anyone know what tomorrow’s hero wod is?

  • Jim S

    Greetings from the left coast. Dropped in at Crossfit Prometheus in Mtn View (here for the Quantified Self conference this weekend – oh the gadgetry).
    20min Clean & Jerk EMOM. 5@155 10@160 5@155

  • joncoffey

    CFE / Fitness Mag 4 Miler in Central Park: 29:44. So painfully close to my best in April (+9 seconds). Gotta spend some more time with Heidi.

    • meret

      that’s awesome fast! congrats!

  • Jen

    Don’t know how anyone else feels about it, but I thought Hoover Ball was crazy FUN and needs to be a regular fixture at Crossfit NYC. Loved it, and a whole lot of muscles are telling me how hard it really was tonight : )
    Jen

  • jsg

    7:30am Beginner
    A: 205,225,215,215,215
    B: 75# / 24″ – 6:17