Tuesday 121204

Black Box WOD:
A1: Push Press 4×3
A2: 30-second goblet squat hold x4 sets

B: 6 rounds:
30 seconds: handstand push-ups
30 seconds: kettlebell swing (Russian style)
30 seconds: rest
(Beginners: push-ups in place of handstand push-ups; to scale up your push-ups, do feet-elevated pushups or banded pushups [around the back])

CFE WOD:
“100 Ways To Speed” It’s 100m day. 8 X 100m w/full recovery.

Kate J. writes: “Walt [pictured below on far right] and I [in the red shirt] stopped by CF Chiang Mai for a quick Clean & Burpee workout after volunteering at a local elephant sanctuary.” Click through for the full post to see another great pic from their trip!

CrossFit Games history (VIDEO)
Taking a stand for office ergonomics
The first rule of fast club
The Empire State Building run-up
Get a little more swang in your swing!
Boys and girls may get different breast milk

More from Kate: “That baby elephant was born at 94kg. I would have put him in my carry on, but I can’t even snatch 50kg! :)”

Here’s what’s on tap for Wednesday’s classes, including INDOORS CFE WODs (every Wednesday is indoors CFE!):

Black Box WOD / Beginner WOD:
A1: Front Squat 3×3
A2: Pullup 3×8-12 (add weight if needed)

B: 3 rounds:
10 front squats @ ~70-80% of your heavy triple
10 burpees
10 pullups
(Black Box scaling: Scale UP to chest-to-bar pull-ups if possible)

CFE WOD, indoors at 28th St.:
Part A: 5 Rounds of: Shuttle Sprints & 15 Goblet Squats
Part B: 15 min AMRAP 250m Row & 2 Hand Stand Pushups (Add 2 HSPU every round)

CASHOUT: ‘King of the Erg’ Coach Heidi has the details! Show up to compete for royalty.

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