Black Box WOD/Beginner WOD:
Black Box scaling: 5 minutes, as many reps as possible (“AMRAP”) of: 10 plate ground to overhead (45#/25#), 10 situps; rest 5 minutes. 4 minutes, AMRAP of: 8 plate ground to overhead, 8 situps; rest 4 minutes. 3 minutes, AMRAP of: 6 plate ground to overhead, 6 situps; rest 3 minutes; 2 minutes, AMRAP of: 4 plate ground to overhead, 4 situps.
Beginner scaling: 4 minutes, AMRAP of: 8 plate ground to overhead, 8 situps; rest 4 minutes. 3 minutes, AMRAP of: 6 plate ground to overhead, 6 situps; rest 3 minutes; 2 minutes, AMRAP of: 4 plate ground to overhead, 4 situps. 1 minute, AMRAP of: 2 plate groujd to overhead
1 mile at the track. However, in between each lap: 20 jumping squats, 20 situps, 20 double unders.
Coach Tom (holding the kettlebell) and his Brother Firefighters Anthony Simoncini, Justin Bertan and Joe Palumbo took first place in the first annual Firefighter-only ALS Fire for Life Competition at Reebok Crossfit 5th Ave. Team name: “It Ain’t Easy.” Congrats, Tom!
Miss America does CrossFit
You’re a great person and you need to believe it
Broadway actor aims for regional CrossFit competition
My tennis elbow protocol: For posterity’s sake.
10 ways to stick to your goals
Here’s what’s on tap for Wednesday’s classes:
Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single strict press and heavy single weighted pullup – go for a PR only if you are feeling good. B: “Fran”–do not scale if you don’t need to. “Fran” is: Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thruster, Pull-ups
Beginner classes: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall-slides 3×8. B: 5 rounds for time: 14 jump switch lunges, 7 pullups
A: Rope Climb Practice
B: ‘High Noon’ For Time
Complete the following: 12-11-10-…3-2-1
Row For Calories
Box Jumps (24”/20”)