Saturday 130302

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY.

Black Box WOD/Beginner WOD:

[Remember today is a TESTING day!]
A: Take 15 minutes to work up to a max-height box jump

B: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

[Beginners: Do not scale "Cindy" unless you have to.]

CFE_ropeclimb
(Photo credit: Coach Heidi)

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A1: Front squat 3×6-8; A2: Pullup 3×3-5 (add weight if needed)

B: 2 minutes max-reps pullups, rest 2 minutes, 2 minutes no-pushup burpees box jumps (24″/20″), rest 2 minutes, 2 minutes max reps no-pushup burpees

Responses

  • reisbaron

    Surprise Crossfit Games Open WOD 13.0 announced!

    http://bit.ly/XghCaD

    This one nails my strengths right down the middle. If anyone wants to train with me I will offer coaching. It’s not as easy as it looks.

    • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

      According to Disqus, Reis just made his 901th comment on this blog (and is the top commenter overall). Anyone want to guess how many were helpful, funny or both? My guess is the number is somewhere between 900 and 902.

      • reisbaron

        A: You are very kind. Thanks…wanna go team on 13.0?

        B: Boz is the Dali of Crossfit. Bad reps are his canvas.

        • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

          A. You’re on. I warn you my AMCAP limit is only slightly longer than my Fran time, though my Fran time sucks so maybe it’s not so bad after all.

          B. ROFL.

    • joncoffey

      Anybody want to do this as a training run? http://newyorkroguerunners.com/?p=248

      • reisbaron

        This is the real reason my 400s take 10 minutes…

  • joncoffey

    A: 40″ (same as previous)
    B: 15 + 15 vs. 14 + 3 on 09/04/12

  • Mark

    Talk about progress!

    November 2012 (1st month of CF)

    Box Jump: 32″
    Cindy: (with a partner while other holds 2 kbs). 9 rounds per person, using black band on pull-ups

    March 2, 2013

    Box Jump: 43.25″
    Cindy Test Day: 15 + 10 Rx (no band)

  • http://twitter.com/nixster017 Nicki O.

    11:30am Beginner

    A: 32.5″ (I went from 24″ to 30″ a week and a half ago!)
    B: 13 rds + 22 today vs 11 rds + 8 on 10/17/12, both with blue band. Hooray progress!

  • Mike W

    A: box jump 40″
    B: Cindy 20 + 6 pr vs. 17 – 1st cindy in September.

    • KevinBoul

      That’s huge Mike!

  • KevinBoul

    13 rounds + 12 reps. A 1 round + PR which is solid, but damn I was really gunning for 15. Next time. All of you in the 18+ round club are monsters.