Wednesday 121114

Black Box WOD classes:
A: Clean & jerk practice

B: 8-minute AMRAP:
4 reps, 135#/95# Cleans
12 Burpees

Beginner WOD classes:
A: Clean & Jerk Practice

B: 8-Minute AMRAP
4 Cleans (105#/73#)
12 Burpees

CFE WOD classes:
**All of today’s CFE WODs will take place in Madison Square Park** — 15min AMRAP of 200m Sprint, 20 incline pushups, 30 weighted situps, 40 Walking Lunges

6am Elements grads Bryan & Jake!

Some heavy one-arm lifts
Dental health and the paleo diet
Vision and circumstances
Pulled pork & vinegar mop / Peel & eat shrimp
A moment to breathe
DECEMBER SCHEDULE CHANGES

“The Survivors” (because they were the last 2 who stuck with finishing their Elements Class with Coach Joe!):

Here’s what’s on tap for Thursday’s classes.:

Black Box WOD classes:
3-round version of “Eva”
3 rounds for time:
800m Run
30 Kettlebell Swings (2 pood/1.5 pood)
30 Pullups

Beginner WOD classes:
Four Rounds For Time:
20 Burpee Box Jumps, 20″
20 Kettlebell Swings (24Kg / 16Kg)
20 Pull-Ups

CFE WOD classes:
Half Mile Day. 3 X 800meters with full recovery. Hold the intervals within 3-5 seconds of each other.

Responses