Friday 121116

Black Box WOD classes:
A: Deadlift 3×5

B: Alternating Tabata
Ring Dips
AbMat Sit-Ups

Beginner WOD classes:
A: Deadlift 3×5

B: Alternating Tabata
Ring Dips or Box Dips
AbMat Sit-Ups

CFE WOD classes:
3 X 5 minutes up tempo with 1 min ‘jog’ in between.

Coach Avery snatches:

What’s wrong here?
The movement gym revolution part 1: CrossFit
Get rid of the knee-sleeves funk
Butter love
JOIN…the coffee achievers / Improve your coffee-making skills

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

Black Box WOD classes:
A: Snatch skill work

B: “Amanda”
9-, 7-, 5-reps for time of:
Muscle-ups
Squat snatches (135#/95#)

Beginner WOD classes:
A: Snatch Practice

B: 9-7-5 reps for time:
Difficult Pull-Ups
Difficult Dips
Squat Snatch (95#/63#)

Responses

  • Albert Insogna

    A: 185#
    B: 54 dips, 88 situps

  • kev p

    That’s speed under the bar people! Love that pic sequence.

  • Adam Markarian

    Great photo!

  • Aaron Segal

    A.snatch grip dl’s 175×5 185×5 185×5
    B. 64 dips 117 situps, suck at ring dips

  • David Stogsdill

    A. 3×5 @ 225#
    B. Ring Dips — 42(9,6,7,5,4,4,4,3)
    Sit ups — 83(12,12,12,12,12,11,12,12)

  • Jana B.

    DL:173-173-193
    tabata dips/abs: 43/92