Monthly Archives: May 2013

Friday 130517

Black Box WOD/Beginner WOD: A. 3 rounds: 6 minutes work, 4 minutes rest: AMRAP 5 pull ups, 10 push ups, 15 air squats (Goal is more rounds than last “Cindy”) Competition Team WOD: TEST: Establish a 1 RM Clean and… Read more »

2013 Regionals Profile: Sean McArdle

Ask the average Crossfitter how long it’s been since their first WOD and you’d be impressed if they said they’ve been doing it for a few years.  Crossfit itself only started in the early 2000s, so it’s scary to contemplate… Read more »

Thursday 130516

Black Box WOD/Beginner WOD: A. Power snatch: Work up to a heavy single B. “Abs with Coach Avery” For quality: 15 strict toes to bar (hanging leg raise) 1 min plank 15 strict t2b 90 sec plank 15 strict t2b… Read more »

Wednesday 130515

Black Box WOD/Beginner WOD: A. Reverse Lunges 3×10/side (kettle bell farmer’s carry or barbell in back rack ) B. 3 rounds for quality: 10 left arm KB swing(1.5/1pood), 20 jumping lunges total, 10 right arm KB swing (1.5/1pood) (One arm… Read more »

Tuesday 130514

Black Box WOD/Beginner WOD: A. For quality: Handstand push up (Push up) EMOMx10 (Kipping is allowed. Choose a rep range that allows you to succeed) B. 13.2: 10 min amrap: 5 shoulder to overhead 115/75, 10 deadlift 75/115, 15 box… Read more »

Monday 130513

Black Box WOD/Beginner WOD: A. Back Squat 5×5 B. For quality: Death by chest to bar pull up: 1 C2B pull up in the first minute, 2 in the second and so on. Workout ends when you do not complete… Read more »

Sunday 130512

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY! Black Box WOD/Beginner WOD: A. Practice: Freestanding Handstands and walk. B. “Diane” 21-15-9 Deadlift 225/185, Handstand push up Competition Team WOD: REST DAY. All-directions pullups:

Saturday 130511

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY! Black Box WOD/Beginner WOD: A. Reverse Lunges 3×8/side B. Black Box: 5 rounds: 1 kipping pull up, 1 toes to bar, 2 of each, 3 of each…… Read more »

Friday 130510

Black Box WOD/Beginner WOD: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups or ring rows 50 Kettlebell swings, 1 pood/12 kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50… Read more »

Thursday 130509

Black Box WOD/Beginner WOD: A. Power snatch + overhead squat 5×1+2 B. 21-15-9 Russian kettlebell swings 2/1.5 pood, box jump Competition Team WOD: A. TEST: Find a max height box jump in 15 minutes. B. TEST: Max reps burpees in… Read more »