Black Box WODs: Thursday 120726

Black Box WODs (check schedule for times & locations)
A: Find your 1 rep max on the front squat

B: “Tabata This
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Coach Nick pulling 415#. He had already PR’d when he hit 405# and then he decided to throw another 10# on there and take 2 PRs in one day. Congrats!

Elisabeth Akinwale on her 2012 CF Games experience
Taking a break
Thrusters on life
Indian beef stew / Summer staples
It ain’t easy being Batman

Here’s what’s on tap for Friday’s Black Box WOD classes (check schedule for times & locations):
A: Find max height box jump

B: “Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135#/95# Squat snatch

Responses