Friday 121026

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

B: Teams of 3:
3000m Row
100 Thrusters 95#/65#
300 KB Swing 1.5 poods/1 pood
1’ per station, rotate. When reps done, station is rest.

Beginner WODs (check schedule for times and locations):
A: Press 3×5

B: 12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

CFE WODs (check schedule for times; meet at 28th St.):
Tempo Intervals 3 min ON, 1 min OFF, 2 min ON, 1 min OFF, 1 min ON, 1 min OFF, 2 min ON, 1 min Off, 3 min ON 1 min OFF

Didja know…it’s not too late to RSVP for Patrick’s FAREWELL PARTY on Saturday at 7pm at our 28th St. location (costumes encouraged, which is awesome if you missed our Halloween party or just can’t get enough of Halloween parties). SEE YOU THERE!

The worst part of the race
Why women (supposedly) can’t do pull-ups (CFHQ’s response)
CrossFit homework
In time for Halloween: How to make albino black widow spider deviled eggs
Your opinion of my body is none of my business
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!

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

Black Box WODs (check schedule for times and locations):
A: Back squat 3×5

B: “J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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

B: Teams of 3:
3000m Row
100 Thrusters 95#/65#
300 KB Swing 1.5 poods/1 pood
1’ per station, rotate. When reps done, station is rest.

Responses

  • joncoffey

    6:15 Beginners’
    A: 120# 5-3-3
    B: 3 Rounds + 8 D/U. My double unders have gone from suck to blow http://www.youtube.com/watch?v=ZXOAc5yt218&feature=player_detailpage#t=59s

  • Shannon H

    looks like Zenplanner is having issues with their hosting site so the scheduler will be down for a bit.

    • Shannon H

      I called their tech support and they said they are going to send me a link. Ill share it when i see it.

  • Jana B.

    A: Team WOD: 17:44 rx’d for me. Thrusters were unexpectedly heavy.
    B: Make up of F*ck You Jana (half-hearted but done): 3 rounds + 18 burpees (sub 2x single unders – actually not as bad as I expected)
    C: 30 min row

  • Jim S

    A: Overhead mobility series. Spent about 45 min on it.
    B: RGWU
    C: Did the team workout by myself. 1000m total row, 34 95lb thrusters, 100 45lb kb swings. Thrusters were slow at that weight. 17:35

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

    7:15pm Beginner

    A: 38#, felt good & aiming for at least 40# next time.
    B: Subbed 100 single unders for DUs. 4 rounds + 35 single unders.