Sunday 120916

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: 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)

Walking lunges for everybody:

Here’s what’s on tap for Monday’s classes:

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

B: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Fran”

21-15-9 reps for time:
Thrusters (75#/53#)
Pull-Ups

If you are not done with the 21′s at 3:00, you must lower the weight and start the 15′s.
If you are not done with the 15′s at 6:00, you must lower the weight and start the 9′s.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
10 X :15 sec sprints with 5 burpees in between. Once the clock starts it doesn’t stop until the final set of burpees.

Responses

  • http://twitter.com/nixster017 Nicki O.

    12:15pm Beginner WOD

    Bear crawls and hooverball…oh my! This was SO much fun and I know I’ll be sore tomorrow! Can hooverball be a monthly weekend WOD? The throw-and-burpee made it even more tough, thanks Coach Nick. Glad the grunting noises I didn’t even realize I was making to get the ball over the pull up bar entertained everyone, too :)

    Shout out to Alex and Kat! You ladies are awesome!

  • http://www.madisonlogic.com/ vinniv

    Fran Rx 8:28

  • Albert Insogna

    75# Fran 6:57

  • Jana B.

    Fran: 7:14 – 53# and green/blue bands and minor asthma attack after. Last Fran was 6:24 BUUUT with empty women’s bar and jumping pull-ups and the worse asthma attack of my life after so I’m *very* pleased. Next time with #63 (and hopefully off the blue band)

  • Kat

    Hoover Ball was so much fun! Nicki! You bear crawling queen!

  • KevinBoul

    6:05 75#, blue band.