Monthly Archives: November 2012

Saturday 121201

REMINDER! All weekend classes are at 28th St. location ONLY! Black Box WOD/Beginner WOD: A: Russian gymnastics warm-up B: Teams of 2: 5′ AMRAP One partner does Turkish get ups (24kg/16kg); can only work while other partner is in a… Read more »

Friday 121130

Black Box WOD/Beginner WOD: A: Press 3×5 B: “Yo Adrian” 3 Rounds 10 Push Presses 135#/95# 10 Box Jumps, 30″ [Beginners = 105#/73#, 24" box] CFE WOD: Tempo Day. 1 min up tempo, :30 jog, 1:30 up tempo, :45 jog,… Read more »

Thursday 121129

Black Box WOD/Beginner WOD: A: Snatch skill work B: For time: Row 1000m 45 pull-ups CFE WOD: It’s negative splits day. 5x400m intervals where the first half HAS to be run SLOWER than the last half. Sounds easy, but if… Read more »

Wednesday 121128

Black Box WOD/Beginner WOD: A: Deadlift 3×5 B: “Tea for Two” Tag-Team “Cindy”, alternating Rounds; each partner can only move while the other is holding a 1.5 pood/1 pood kettlebell in a waiter hold. CFE WOD: Indoors at 28th Street… Read more »

Tuesday 121127

Black Box WOD/Beginner WOD: A: Clean & jerk skill work B: “Gwen” Clean & Jerk 15-12-9 reps. Pick load for Clean & Jerk and keep it for all three sets. 90 seconds of rest between each round. Divide C&J weight… Read more »

Monday 121126

Black Box WOD/Beginner WOD: A: Back squat 3×5 B: 21-15-9 reps for time of: Bodyweight Back Squat Strict Pullup (Beginner reps: 15-12-9) CFE WOD: 3 Rounds for Time: 100m sprint, 20 pushups, 30 air squats, 40 kb swings, 50 double… Read more »

Sunday 121125

REMINDER: This weekend and every weekend, all classes are at 28th St. location ONLY! Black Box WOD/Beginner WOD: A: Russian gymnastics warm-up B: “Tag-team J.T.” Complete a tag-team version of “J.T.”: 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Shayna… Read more »

Saturday 121124

REMINDER: This weekend and every weekend, all classes are at 28th St. location ONLY! Black Box WOD/Beginner WOD: A: Press 3×5 B: “Fran” Sprints: 4 times: 30” AMRAP Thrusters, 30” AMRAP Pullups, 1’ Rest. (Can you accumulate 45 reps of… Read more »

Friday 121123

Black Box WOD/Beginner WOD (check the updated holiday schedule for class times): A: Snatch skill work B: Five rounds for time of: Walking Lunge, 25 steps 15 Burpees (Main site WOD from 041108) There are no CFE WODs today–normal schedule… Read more »