Monthly Archives: January 2013

Thursday 130124

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.): A1. Bulgarian Split-squat 3×8-10/side – weaker side first [Beginners: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first]; A2…. Read more »

Wednesday 130123

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.): Black Box classes [please note this is a TESTING DAY!]: A: Take 15 minutes to work up to a heavy… Read more »

Tuesday 130122

Black Box WOD/Beginner WOD: A1. Front Squat 3×4-6; A2. Pullup 3×5 (add weight if needed) [Beginners: 3×8-12] B: For max reps: 2 minutes of burpee box jumps (24″/20″), 1 minute rest, 2 minutes of wallballs (20#/14#) [Beginners: 14#/10#], 1 min… Read more »

Monday 130121

Black Box WOD/Beginner WOD: A1: Push jerk 4×2 [Beginners: Push press 4×4]; A2: Lateral lunge with overhead reach 4×8 (alternating) B: 10-minute AMRAP: 3 push presses, 10 double-unders, 6 push presses, 20 double-unders, 9 push presses, 30 double-unders…etc… [Beginners may… Read more »

Sunday 130120

REMINDER: This weekend and every weekend, all classes meet at our 28th St. location ONLY. Black Box WOD/Beginner WOD: 7 rounds not for time: 3 deadlifts, 3 hang cleans–do not remove hands from the bar during the round. Keka, it’s… Read more »

Saturday 130119

REMINDER: This weekend and every weekend, all classes meet at our 28th St. location ONLY. Black Box WOD/Beginner WOD: Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single… Read more »

Friday 130118

Black Box WOD/Beginner WOD: A1: Back squat 3×6-8; A2: Alternating 1-leg contralateral jump & reach 3×6 [Beginner scaling: 2-legged version of contralateral jump & reach] B: 3 sets not for time: max front plank, max left-side plank, max right-side plank… Read more »