Monthly Archives: September 2012

Friday 120914

Black Box WODs (check schedule for times and locations): A: Back squat 5×2 @ 85% B: 4 Rounds for time: 4 Power Snatch 135#/95# 15 Box Jumps 24″/20″ (scale to finish sub 5 minutes) Beginner WODs (check schedule for times… Read more »

Thursday 120913

Black Box WODs (check schedule for times and locations): A: Snatch 3×3 @ 75% B: Find 1RM Turkish get up C: Find max time for a 1-Arm Hang Beginner WODs (check schedule for times and locations): A: Find your 1… Read more »

Wednesday 120912

Black Box WODs (check schedule for times and locations): A: Determine your 1 rep max on the deadlift B: For time: 21 Burpees 21 Toes to bar 50m Overhead Lunge @ 45# 15 Burpees 15 T2B 50m OH Lunge 45#… Read more »

Tuesday 120911

Black Box WODs (check schedule for times and locations): A: Mobility work B: “Elizabeth” For time, complete 21-15-9 reps of: Clean 135#/95# Ring dip Beginner WODs (check schedule for times and locations): A: Dead Lift 3×3 B: Six Rounds 30… Read more »

Monday 120910

Black Box WODs (check schedule for times and locations): A: Deadlift 3×3 @ 75% B: 6 Rounds: Sprint row :30 Rest :30 Swings (2 pood/1.5 pood) :30 rest :30 Beginner WODs (check schedule for times and locations): A: Russian gymnastics… Read more »

Sunday 120909

SCHEDULE ANNOUNCEMENT! Effective Monday, September 10, we will be adding an 8:30 PM Beginner WOD from Monday through Thursday at our 28th St. location. Also, this weekend and every weekend, all classes at 28th Street ONLY. Black Box WODs (check… Read more »

Saturday 120908

SCHEDULE ANNOUNCEMENT! Effective Monday, September 10, we will be adding an 8:30 PM Beginner WOD from Monday through Thursday at our 28th St. location. Also, this weekend and every weekend, all classes at 28th Street ONLY. Black Box WODs (check… Read more »