Monthly Archives: February 2013

Wednesday 130213

Black Box WOD/Beginner WOD: Black Box classes [please note this is NOT a TESTING DAY. Testing is pushed back by one week because of the “Hope for Kenya” fundraiser this Saturday.]: A. 3-position Snatch (hi-hang, at the knee, at the… Read more »

Tuesday 130212

Black Box WOD/Beginner WOD: [Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 10-15 back extensions/good mornings [Beginner scaling:] 3 sets not for time: 5 ring pullups (false-grip if possible)/10 ring rows, 10 ring dips/ring pushups, 10-15 back… Read more »

Monday 130211

Black Box WOD/Beginner WOD: A1: Back squat 3×4-6. A2: High box jump 3×2. B: For time: 20 kettlebell swings unbroken, 30 jump squats, 40 mountain climbers; 6 minutes rest x2 sets CFE WOD: 3 rounds: 25m sprint, 50m sprint, 100m… Read more »

Sunday 130210

As we’ve been announcing all week, all classes at 26th St., NOT 28th TODAY. * * * * * Black Box WOD/Beginner WOD: [Black Box scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x4; A2: Weighted… Read more »

Thursday 130207

Black Box WOD/Beginner WOD: A1: Front Squat 3×6-8; A2: Pullup 3×3-5 (add weight if needed) B: For time: 30 HSPU, 40 Pull-ups, 50 Kettlebell swings (1.5/1pd), 60 Sit-ups, 70 Burpees [Beginners: sub feet-elevated pushups for HSPUs] CFE WOD: 1 mile’s… Read more »