Black Box WOD and Beginner WOD:
A1. Back Squat 3×4-6; A2. High Box Jump 3×2
[Black Box scaling:] B: 3 min AMRAP: 5 deadlifts (225#/185#), 10 pullups, 20 doubleunders; rest 3 mins; then 6 min AMRAP: 5 deadlifts, 10 pullups, 20 doubleunders – sub 40 single unders
[Beginner scaling:] B. 3 min AMRAP: 3 deadlifts, 6 pullups, 12 doubleunders; rest 3 mins; then 6 min AMRAP: 3 deadlifts, 6 pullups, 12 doubleunders – sub 24 single-unders
If the class is full and people are waiting for rowers, 5 sets: max L-sit hold, 20-30 sec. handstand hold, 10-15 back extensions or good mornings with a light bar.
“Wall Ball it Up!”: Grab a wall ball, a kettlebell and a partner (both partners only need 1 Wall Ball and 1 KB).
Partner A sprints 200m with their wall ball while Partner B does a modality. They switch roles before moving onto the next modality until Partner A returns. *There are 3 rounds of this, so each partner will run a total of 12X200‘s and repeat the modalities THREE times.
Here is the line-up:
A photo from Coach Heidi to remind members that we have an outdoors 12:45pm CFE class on Mondays (see below from this Monday!) and an indoor 12:45pm CFE class on Wednesdays (in addition to our other CFE classes, of course):
Our upcoming schedule changes, beginning Monday, March 4th!
The “Welcome to hell” squat routine to bring you back quickly after a long layoff
Mice fall short as test subjects for humans’ deadly ills
What is a foam roller, how do I use it, and why does it hurt?
Everything but the cook
Poor trunk flexibility is associated with arterial stiffening
Here’s what’s on tap for Wednesday’s classes:
B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale if you do not need to
A: 3 sets not for time: 10 ring row, 5 ring dips/10 ring pushups, 15-20 back extensions/good mornings
B: 4 sets: on a 4 minute clock complete 3 rounds of 10 pushups, 10 KB swings, 10 situps – rest if you finish before 4 minutes, move onto your next set if you do not complete 3 rounds in 4 minutes
In teams of 3-5 people be the first to finish this CFE WOD! Start with whichever modality you choose and also divide up the duties how you see fit based on each individual’s perceived strengths, then see if you chose wisely to finish on a strong note.
200 air squats
200 kettlebell swings