Saturday 130427 — Throwdown & After-Party TODAY!

REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY. See everybody this afternoon for our throwdown & after-party!

Black Box WOD/Beginner WOD:
A. Clean Deadlift 4×4, reset between each rep (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. For time: 10 strict pull ups (10 partner pull ups) – 10 squats – 10 strict pull ups (8 partner pull ups)- 20 squats – 10 strict pull ups (6 partner pull ups)- 30 squats – 10 strict pull ups (4 partner pull ups)- 40 squats – 10 strict pull ups (2 partner pull ups)- 50 squats
Partner pull ups should be as difficult as possible, partners will squat together

Coach Joe says: “Just got in a WOD with thrusters, sledge hammer swings, and double unders at my home gym Crossfit Initiative in Reno, NV. I thought there was a lot of irony in this picture. Tell the kids at Black Box I miss them, and no excuses on not training while you’re on vacation.”
oldmeetsnew

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

Black Box WOD/Beginner WOD:
A. Push Up or Dip EMOMx10 (choose a rep range that allows you to succeed, try to go up from last week on some/all sets)
B. Ring rows: 3×8-12 (as difficult as possible)
C. For time: 1000 meter row, then for quality: 75 (50) v-ups (sub), 75 (50) banded good mornings, 75 (5) lunges total (break up the sit ups, good mornings and lunges as necessary)

Responses

  • ST

    Coach Joe crushes WODs wherever he goes

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    A: 113, 123, 133, 143
    B: 10:34 (17 strict then blue band)

  • Jana B.

    A: worked up to 173#
    B: 12:40
    C: DL 213 (223 is sooooo close)
    Observation: wine and whisky the night before – good for strength; not good for metcons…

  • Jim S

    A: 255,255,255,255
    B: 9:37 strict pull ups (10/8/6/4/2)