Monthly Archives: June 2013

Sunday 130616

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. In addition, please read our latest announcement: Automatic Class Registration Based on Membership Seniority. Black Box WOD/Beginner WOD: For Quality: 6 rounds: 12 Goblet squat 24/16… Read more »

Saturday 130615

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. In addition, please read our latest announcement: Automatic Class Registration Based on Membership Seniority. Black Box WOD/Beginner WOD: A. In 20 minutes, work up to a… Read more »

Friday 130614

Black Box WOD/Beginner WOD: 2013 Regionals Individual Event 5 (Almost) 21-15-9 Deadlift 225/155, box jump 24/20 Competition Team WOD: Part A. Snatch Complex warm up, then work up to heavy single in 15 minutes. Reduce load 10-30# for 5 minute… Read more »

Thursday 130613

Black Box WOD/Beginner WOD: A. In 20 minutes, work up to a heavy set of 3 push press B. For Quality: 100 (75) hollow rocks, 100 (75) superman (with one second pause), 100 (75) hip thrusts- break up reps as… Read more »

Wednesday 130612

Black Box WOD/Beginner WOD: 25-20-15-10-5 burpee, pullup Competition Team WOD: REST DAY. CFE WOD: CrossFit Relay Teams of 3 1200m Relay Race (400m per person) 100 pullups 100 burpees 100 situps 100 box dips 100 wall balls 1200m Relay Race… Read more »

Tuesday 130611

Black Box WOD/Beginner WOD: Work up to a heavy set of 5 on the back squat Competition Team WOD: A. 20 minutes to work on 3 position snatch (High Hang, Below the Knee, Floor) B. Back Squat: 1×10 reps (35%),… Read more »

Monday 130610

Black Box WOD/Beginner WOD: A. Work up to a heavy set of five (three) touch-n-go power clean in 20 minutes B. 5 rounds: 30 seconds AMRAP Strict Ring Dip (Parallette/box dip), 30 second rest Competition Team WOD: A. For time:… Read more »

Sunday 130609

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY! Black Box WOD/Beginner WOD: A. Bent over row (ring row) 3×10 B. For quality: 1000 meter row then 5 rounds: 15 kipping toes to bar, 15… Read more »

Saturday 130608

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY! Black Box WOD/Beginner WOD: “Karen”: 150 wallballs for time (20#/14#) Competition Team WOD: A. Skill Work: Pistols and Muscle Ups B. “Lynne” Five rounds for max… Read more »