Monthly Archives: January 2013

Friday 130201

Black Box WOD/Beginner WOD: Black Box: A1. Bulgarian Split-squat 3×8- 10/side – weaker side first; A2. Scapular wall- slides 3×8. B: 5 rounds for time: 15 plate ground to overhead (45#/25#), 15 overhead walking lunges. Beginners: A1. Reverse Lunge 3×8-10/side… Read more »

Thursday 130131

Black Box WOD/Beginner WOD: A: 5 sets: 2 hang power snatch + 1 hang snatch Black Box: B: Snatch-grip Romanian deadlift 3×5 Beginners: B: Snatch-grip deadlift 3×5 CFE WOD: Run 600meters, 30 burpees, 30 situps, Run 600meters, 30 squats, 30… Read more »

Wednesday 130130

Black Box WOD/Beginner WOD: Black Box classes [please note this is a TESTING DAY!]: A: 2 attempts for max reps strict HSPUs; then 2 attempts for max reps strict pullups — do NOT scale unless you cannot do a single… Read more »

Tuesday 130129

Black Box WOD/Beginner WOD: A1: Push jerk 4×2 [Beginners instead do: Push press 4x4]; A2: Lateral lunge with overhead reach 4×8 (alternating) B: 5 rounds for time: 5 kettlebell thrusters left arm, 5 kettlebell thrusters right arm, 10 kettlebell swings… Read more »

Monday 130128

Black Box WOD/Beginner WOD: A: 1, 2, 3…10 reps for time: kettlebell swing and goblet squat Rest exactly ten minutes then: B: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders [Beginners may scale to single-unders or parallette jumps.] Sit-ups CFE… Read more »

Sunday 130127

REMINDER! This weekend and every weekend, all classes are at 28th St. ONLY. Thanks! Black Box WOD/Beginner WOD: [Black Box scaling:] A: 3 sets not for time: 30-second L-sit, 3 muscle-ups, 5 HSPUs or ring dips [Beginner scaling:] A: 3… Read more »

Saturday 130126

REMINDER! This weekend and every weekend, all classes are at 28th St. ONLY. Thanks! Black Box WOD/Beginner WOD: Black Box classes [please note this is a TESTING DAY!]: A: Take 15 minutes to work up to a heavy single front… Read more »

Friday 130125

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.): Black Box scaling: A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8 B: 12 minutes: 3 hang cleans on the odd… Read more »