Tuesday 120925

Black Box WODs (check schedule for times):
A: Russian gymnastics warm-up

B: 21-15-9 reps for time:
95#/65# Hang squat clean
Handstand push-ups
185#/135# Deadlift
Ring Dips
(One bar per person; unload and reload as needed.)

Beginner WODs (check schedule for times and locations):
A: Clean & Jerk 5×2 @ 85%

B: Tabata Ring Rows

CFE WODs (6am, 7am, 8am; meet at 28th St.):
8 X 200m with :90 rest in between.

Joseph’s recent Elements grads…TEAM NASTY!

Thinking about complexity
Dietary protein 101: What is protein, and why do we need to eat it every day?
Metabolic syndrome and the teenage brain
How many sports are played in Central Park?
The way is simple
One-handed push ups while solving a Rubik’s Cube in 25sec (video)

Joseph’s TEAM HOME SCHOOLERS!

Nick’s 8am Elements grads. From left: John, Jessica, Frank and Aaron:

Nick’s 7am’ers. From left: Charlie, Sam, Jason, Ari, Anthony, Vanessa, Sean:

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

Black Box WODs (check schedule for times and locations):
A: Find your 1 rep max on the press

B: 12-minute AMRAP:
5 Overhead squats @ 95#/65#
10 Thrusters @ 95#/65#
15 Pullups

Beginner WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: 15-12-9 reps for time:
Squat Clean (75#/53#)
Handstand Push-ups
Deadlift 165#/103# (add 45#/2#5 plates to bar)
Dips

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Jonathan B. Tabata Mile WOD’. It’s time to run a mile; however, we are going to run it tabata-style, which means run as fast as you can for :20 & then you will stop where you are for :10 and then repeat until you have run a mile.

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