Tuesday 130219

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:
Air Squats
Tricep Dips
KB Swings

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:

Black Box WODs [remember this is a TESTING day!]:
A: Take 15 minutes to work up to a 1RM Overhead Squat.

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

Beginner WODs
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.

2000m row
200 pushups
200 air squats
200 kettlebell swings
200 sit-ups
200 burpees


  • | where did the tailpipe go?

    • Andrew

      My guess is the lack of rowers during peak times

      • No, I had mistakenly posted “Tailpipe” as today’s WOD in yesterday’s post that previewed today’s workout. Once I realized my mistake, I did a strike-through of that WOD and replaced it with the correct one.

        Sorry for the error!

  • reisbaron

    Inov8 shoes 50% off on The Clymb – http://bit.ly/YkCY2a

  • Jana B.

    A: 123-133-143.
    B: 153 DL and green band. I don’t know if it was 4 or 5 rounds + 10 PU
    C: I was looking forward to Tailpipe so I did that (9:45 w 2:00min kb holds each round 12kg kbs.

    • vikkikatz

      When I thought it was Tailpipe today I was thinking of the last time we did it, and rueing that my lungs weren’t up for a repeat! I love that you did it anyway 🙂

      • Jana B.

        Ha! I was thinking of you too! It was more fun with a partner for sure. Next time it comes up hopefully it will be warmer!

  • Aaron Segal

    A. 245×5 275×4 275×4

    B. 10 rounds rxd 4 rds+6 rds grip started to fail
    Will did a great job in managing the class, given the 22+ people that were there. Class and the gym was way to crowded, hopefully this will not be the norm.