Wednesday 130522

Black Box WOD/Beginner WOD:
A. Romanian Deadlift 4×3
B. Tabata Intervals (8 rounds: 20 seconds work, 10 seconds rest) of:
Toes to bar
Jump switch lunges
No push up burpee
Kettlebell deadlift 2/1.5 pood

Competition Team WOD:

’20 Minute AMCAP – As Many Cards As Possible’
It’s time to play cards–CrossFit Style.
Partner’s team up to collect as many cards as they can in 20 minutes. Each suit on the cards represent a certain movement and the value of the card represents the amount of reps your team has to do.

Here’s the suit and movement pairings:

Hearts = Burpees
Clubs = Pullups
Diamonds = Air Squats
Spades = Ring Dips

When it comes to reps, multiply the value of the card by 3. So an 8 of hearts is equal to performing 24 burpees as a team. Face cards are 30 seconds (10 x 3). Aces are 33 seconds (11 x 3) of the modality.

One Last Rule: You can split up reps as needed, but only one person can work at a time.

Darshin and Mai:

SCHEDULE CHANGES, effective June 3rd!
Packing in the neck
How to constructively vent
Why you need f.lux on your computer
Squat like a boss
What is your movement style?

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
“Fran” 21-15-9 Thrusters 95/65, Pull Ups

Competition Team WOD:
To be announced.

Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min ‘recovery run’ in between.


  • Jana B.

    Thursday’s WOD….great (dripping with sarcasm)

  • david slifer

    FRANNNNN – Love it

  • Lunchtime Beginners Results

  • AM:45 results

  • A: 135-135- 155-155
    B: Tabata Madness Total: 34
    Jump Switch Lunges – 10
    No push up burpee – 6
    KB Deadlifts (24kg) – 10
    Hanging Knee Raises – 8

    Still in the process of convincing myself that doing RX’d weight on Fran mañana is a good idea. I’ve babied myself long enough. =_=

    CRUSH it tomorrow, everyone!!

    • Jana B.

      If you can lift it….you should do it…..;)

  • 6, 15, 6, 5 rx