Black Box WODs: Friday 120727

Black Box WODs (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

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s Tempo Day CrossFitters! If you are training for a half marathon or full marathon, this run should be a staple of your program!

Meet Coach Heidi at 28th street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.

CAPTION CONTEST! What’s up with Coach Brian (who’s birthday is today, BTW)? And thanks to Coach Bo for taking this pic. (Also, be sure to click through below for an awesome video of Brian snatching 225#.)

Be sure to read our latest schedule/policy update!

Are you paralyzing others with paleo perfectionism?
Welbourne on supplements / Superhuman athletes / NFL’s widest necks
Secret weapon against sports injuries? It’s called growth hormone
Means to an end?
Bluebery brussel sprouts / Kiwi popsicles

Coach Brian (pictured in video at right) emailed last night: “225# with the new plates, for my 22nd bday tomorrow. 🙂 then followed it up with “it is pretty slow, sadly” to which I thought, “Would that we were all as slow as you are, Brian.” I then asked him what his current bodyweight is and PR snatch is. (Current body weight: 155-160#, PR snatch: 265#.) He also mentioned: “LOL tell them that if I can lower that weight, they can too.”

Here’s what’s on tap for Saturday’s Black Box WOD classes (check schedule for times & locations):
A: Bench press 3×3 @ 75%

B: Find Max 1-Arm Jerk
Find Max 1-Arm Snatch

* * * * *
High Noon Hero WOD (at noon & 1pm at 28th St.)

Hey Guys and Gals, this weekend is “Josh.”

“Josh”
For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22
2007 in Ar Ramadi, Iraq.

This is a fast one, or should be, see you out there.

–HNHW Crew

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