Thursday 120920

Black Box WODs (check schedule for times and locations):
A: Find your 1 rep max on the front squat

B: 7.5.08 Games WOD
5 rounds for time:
5 deadlifts @ 275#/185#
10 Burpees

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

B: Scaled “Grace”
30 Clean & Jerks for Time

CFE WODs (6am, 7am, 8am; meet at 28th St.):
1 X 800, 1 X 1000, 1 X 800, 1 X 400

CFNYC representing at the Pump Games!

The stress post
Life doesn’t get in the way; it is the way
Post-40 PRs
Effects of Massage on the HPA axis and Immune Function
Vanilla bean carmelitas / End-of-summer Cobb salad

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

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

B: Tag-Team “Fight Gone Bad”

In teams of two, complete three rounds of “Fight Gone Bad.” One partner works at a time, and partners can switch off at any point.

“Fight Gone Bad” consists of the following:

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.

Post team name and points to comments.

Beginner WODs (check schedule for times and locations):
A: Find 1 rep max Front Squat

B: Five Rounds For Time
5 Heavy (but safe) Dead Lifts:
10 Burpees

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!

Responses

  • NickA

    Grace @ 95#: 4:15
    Next time I will be adding 10lbs and hope to keep it under 5min.

  • Justin Katz

    Black Box WOD
    A:185 -225- 235(PR)-245(PR)
    B:7:05 RX’D

  • Aaron Segal

    front squat: 245, ten lbs less than previous pr
    B. 3:57 rx’d
    Where are all the advanced people, nobody post their times anymore?

  • Jana B.

    A: FS 153 (PR)
    B: 5:02
    C: Row: 30 min