Thursday 121004

Black Box WODs (check schedule for times and locations):
A: Clean & Jerk skill work

B: “Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
(Main Site 12092)

Beginner WODs (check schedule for times and locations):
A: Back squat 3×5

B: “Jackie”

For time:
1000 meter row
45#/33# thruster, 50 reps
30 pull-ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Race The Ladder up AND then down!’ The Ladder: 100m & 10 pushups, 200m & 20 air squats, 400m & 40 situps, 200m & 20 air squats, 100m & 10 pushups–then yell TIME!

Why learn how pain works?
The fat epidemic
Chocolate covered bacon
Shrimp cakes with a side of kale
Does fascia matter?

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

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Find your max weight Turkish Get Up (kettlebell or barbell)

Beginner WODs (check schedule for times and locations):
A: Clean & Jerk skill work

B: “Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (challenging height)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!

Responses