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 handstand
1′ Rest
5′ AMRAP
One partner does goblet squats (24kg/16kg); can only work while other partner holds 225#/155# at top of deadlift.
1′ Rest
5′ AMRAP
One partner rows; can only work while other partner holds a plank. Partners can switch as
often as they like.
(Beginners: 20kg/12kg, 185#/125#)

Coach Heidi sent in this photo of her 7am CFE’ers from last Wednesday’s indoor class. From left to right: Jana, Emily, J-Mo, Myles, Sofia Garcia-Garcia, Meret, David, Stacey, Jenna, Joan, Kristin, Jessica I, Beth and Sean “the machine” Moore:

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

Black Box WOD/Beginner WOD:
A: Back squat 3×5

B: 21-15-9 reps for time:
Toes to bar
Overhead Walking Lunges, 45#/25# plate
Deadlift 225#/155#
(Beginners = 35#/20#, 185#/125#)

Responses

  • Jason K

    These team WODs are fun. Helps push my otherwise sometimes lazy a$$ – let’s keep ‘em coming.

  • http://www.madisonlogic.com/ vinniv

    306 team wod w Andrew.
    Got my first muscle up after class!

    • joncoffey

      Congrats!

    • Andrew

      You made the muscle up look pretty easy.

  • Jim S

    At Crossfit Core in Phoenix this morning.
    5 rounds
    1′ wall ball
    1′ burpee
    1′ row (cal)
    204 total reps

    • Jim S

      Er.. Phoenix

  • joncoffey

    Fun partner WOD with new Elements grad Blake. DIdn’t keep track of our score, but thought that it was important to share Koach Kyle’s favorite Nicki Minaj song: http://open.spotify.com/track/1uqLxPxVgM50Dzoe6l3L00