Monthly Archives: February 2013

Friday 130222

Black Box WOD and Beginner WOD: [Black Box scaling:] A1. Split Jerk 4×2; A2. Wall Ankle Mob 4×8/side B: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings… Read more »

Thursday 130221

Black Box WOD and Beginner WOD: [Black Box scaling:] A: 2 Snatch Hi-pull + 1 Snatch x7 sets [Beginner scaling:] A: 2 Snatch Pull + 1 Hang Snatch (above the knee) x7 sets B: “Isabel” For time: Snatch 135#95#, 30… Read more »

Wednesday 130220

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… Read more »

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,… Read more »

Monday 130218

THANK YOU to Coach Heidi, Jansen, Scott, Matthew, Keka, Seth, Nadav, James I., Nerissa, Kent, Coach Sully, David G., Daniel L., Benjamin B., KaHee, Coach Brian, Jaclyn, Nicholas, Krista, Diego, Andy K., Lindsay K., Coach Avery, Jenny T., Brad H.,… Read more »

Sunday 130217

REMINDER: All classes at 28th St. location today! Black Box WOD and Beginner WOD: A1: Reverse lunge 3×8-10/side (no alternating) — weaker side first. A2: Scapular wall slide 3×8. B: 3 sets: 15 push press (75#/53#) unbroken, 25 no-pushup burpees,… Read more »

Friday 130215

Black Box WOD/Beginner WOD: A1. Front Squat 3×6-8; A2. Pullup 3×3-5 (add weight if needed) B: 16 minutes, on the minute: even – 5 pullups, odd – 10-15 wallballs CFE WOD: 4 X 600meters at an uptempo pace with a… Read more »

Thursday 130214

Black Box WOD/Beginner WOD: [Black Box scaling:] A1. 1 Push Jerk + 2 Split Jerk x4; A2. Wall Ankle Mob 4×8/side B: 6 min AMRAP: 8 toes to bar, 8 power cleans (135#/95#) [Beginner scaling:] A1: 4×3 push jerk; A2:… Read more »