Wednesday 120926

Black Box WODs (check schedule for times):
A: Find your 1 rep max on the press

B: 12-minute AMRAP:
5 Overhead squats @ 95#/65#
10 Thrusters @ 95#/65#
15 Pullups

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

B: 15-12-9 reps for time:
Squat Clean (75#/53#)
Handstand Push-ups
Deadlift 165#/103# (add 45#/2#5 plates to bar)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Jonathan B. Tabata Mile WOD’. It’s time to run a mile; however, we are going to run it tabata-style, which means run as fast as you can for :20 & then you will stop where you are for :10 and then repeat until you have run a mile.

Watch Jenny! Shannan! Avery! Brian! Kevin! Kyle! and Jeff! compete at the Rudy Sablo Memorial Weightlifting Competition. And thanks to Coach Brian for compiling and posting the video: 🙂

Rethinking sleep
Emergency stress relief
Guacamole bacon stuffed pepper poppers
Your life is like web-based software
When do we cheat?

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

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

B: “Isabel”
For time:
Snatch 135#/95#, 30 reps

Beginner WODs (check schedule for times and locations):
A: Find 1 rep max on the press

B: 12-Minute AMRAP:
5 Overhead Squats (75#/53#)
10 Thrusters (75#/53#)
15 Pull-Ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 Rounds for time: Run 400m then complete 25 Double Unders (or 50 Singles) & 25 Situps


  • joncoffey

    6AM CFE: Tabata mile 10’40” + Coach Heidi’s ab cash out. If I consistently find the ab cash out more punishing than the endurance wod, which one am I doing wrong?

    • JayB

      no tebete today?

      • joncoffey

        Nah, but I think tomorrow I might try Tibets

  • Andy Graves

    excellent video, thanks for posting. Great lifting everyone!

  • d_simon

    agreed, great video and great lifting everyone. brian, wow.

  • Albert Insogna

    A: 135#
    B: 12 minutes of hell- 4 rds + 5 OHS @65#

  • JayB

    6:15 Beginner WOD – 16:58 Rx’d lbs
    what i thought was a smudge on the whiteboard turned out to be the word “hang” upon closer inspection. did squat cleans instead.

    p.s. thank you to the girl who gave us that really delicious homemade paleo bar after class!

  • Jana B.

    Press: 78#
    B: 3 rounds + 6 pullups (green/blue)
    C: Row 30:00 (slow today)

  • Albert Insogna

    I left a dark blue Banana Republic jacket in a cubby at 28th st. yesterday, and it was not there today, nor was it in the lost and found bin (which I previously thought was a garbage bin). Has anyone seen it?

  • Jeff D.

    15-12-9, hang squat clean 95#, HSPU, DL 185#
    Scaled down reps, scaled up weight, no dips (Coach Jason recommendation)

  • 7:15pm Beginner WOD

    15-12-9 17:49
    31# cleans, HSPUs off a bench, 51# deadlifts & box dips…broke up the first two rounds a lot and then somehow did all HSPUs and deadlifts in the last round unbroken?!

    Amazing/seriously impressive video!!!