Monday 121119

Black Box WOD/Beginner WOD:
A: Russian gymnastics warm-up

B: 12-minute AMRAP:
4 Box Jumps, 24″ (Beginner: 6 reps, 20″)
8 Good Mornings, 45#/33# (Beginner: 6 reps)
12 Toes to bar (Beginner: 6 reps)

CFE WOD:
It’s Thanksgiving week, so since you will be filling up your plates Thursday, Coach Heidi has a different sort of plate for you. It’s ‘Grab a Plate’ day! You will be grabbing a weight plate AND an AbMat and heading to MADISON SQUARE PARK where you will Run, Lunge and do situps with your plate. 4 Rounds for time: 100m run, 25 situps, 100m Walking Lunge.

It’s hard work making it look this hard!
How to manage your fitness expectations
Standing two-foot jumping / Up, up and away
Don’t throw nutrition out the window while traveling
If you haven’t already, check out the THANKSGIVING WEEKEND HOLIDAY SCHEDULE!

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

Black Box WOD/Beginner WOD:

A: Back Squat 3×5

B: 3 rounds for total reps of:
1 minute of handstand pushups
1 minute of Front Squats 135#/95# (Beginner: 105#/73#)
1 minute of Pull-ups
1 minute rest

CFE WOD classes:
“It’s High Intensity Interval Training day.” The HIIT method is interval training performed at such an intense level that your body will spend the rest of the day expending energy to recover–that’s a fancy way to say that you will burn more calories and fat both during AND after.

4 rounds for time:
SPRINT ALL OUT 10 sec
Rest 10 sec
SPRINT ALL OUT 10 sec
Rest 20 sec
SPRINT ALL OUT 10 sec
Rest 30 sec
SPRINT ALL OUT 10 sec
Rest 40 sec
SPRINT ALL OUT 10 sec
Rest 50 sec

Responses

  • Joe W

    A: Tabata Partner Wall Balls w visitor (and friend from college) Jeff: 228 reps total
    B: 6 rounds + 4 box jumps + 4 bent-over rows (subbed BO rows for GMs)

  • Jana B.

    A: tabata partner Wallballs w JMo: 160 14#
    B: 6 rounds + 1 t2b (sub 65# bent over row for GMs)
    C: Row 30:00 (5900m)

  • Justin Katz

    B: 5 rounds+4 box jumps rx’d

  • http://www.facebook.com/profile.php?id=10912817 Myles Worthington

    Is there anyway we could bring back the 5:45, 6:45, and 7:45 classes for Wednesday? A big group of us head to CFE immediately after the 5:45 and those 15 minutes help out a lot in getting there on time.

    • Mary

      Agreed!

    • http://www.joshuanewman.com Joshua Newman

      Noted; working on it.

    • Guy F

      6 and 7 am are full. they r never full. what gives.

      • Hari Singh

        Since we have reinstated the 5:45 AM and the 6:45 AM, there should be ample capacity. For now, register for the class of your choice. If you end up on the wait list for the moment, you will still get in.

    • Hari Singh

      We have reinstated the 5:45 AM and the 6:45 AM Black Box WOS’s for Wednesday. If you registered for the 6:00 AM or 7:00 AM and wish to switch, please cancel and then register.

  • http://www.facebook.com/leienming Andrew Louie

    A:1000m row – 3:24, B(WOD):5 rounds, 18 reps.

  • Charles Lilly

    Agree with Myles. Adding those classes back would be huge before the Holiday. Need the extra fifteen to get to work on time. Thanks

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    +1 to the request for Morning Wed WODs :)

  • Aaron Segal

    8 rounds + 2 box jumps 24 inch. hard for us shorter folk to do 30 inches

    • kev p

      Just squat more and heavier.

      • Aaron Segal

        we’ll do

  • David Stogsdill

    7 rounds + 12 reps w/ box @ 24″/ KBS @ 20kg

  • Jim S

    4 30″ box jumps, 1.5pood kb swings, 10 T2B. 7 rds + 9

    • Jim S

      Crap. Just realized the rx T2B was 12 reps. Now I’m confused. But I think I only did 10 reps per round. Dammit.

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

    6:15pm Beginner

    Got my first (and subsequent) 24″ box jump in the warm up tonight! For being 58″ tall, this felt good. WOD: 9 rds + 6 box jumps (20″, 12kg KBS)

  • reisbaron

    Partner Tabata Wall Ball (w/ Chadron) – 187 (seems I was averaging 11 or so, and Chadron was averaging 12, give or take 1 here or there)

    WOD – 5 Rounds + 3 knees to parallel (bent over rows @ 95#)