Wednesday 130227

Black Box WOD/Beginner WOD:

Black Box WOD [remember today is a TESTING day!]
A: Take 15 minutes to work up to a max-height box jump

B: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Beginner WOD:
A1: Back squat 3×4-6; A2: High box jump 3×2

B: 2 minutes max reps wallballs, 2 minutes max reps kettlebell swings, 2 minutes max reps double-unders/parallette jumps.

4 Rounds for Time:
Row 500m then
3 Rounds: 5 pullups / 10 pushups / 15 airsquats

Roxy (pictured below with Coach Sully) writes: “I just wanted to send a heads-up that this will be my last week of crossfit at the NYC Black Box. I am moving to Denver to start an herbal tea company with my roommate and best friend (and also hang out with Ryan)! It is called DeiTea and right now being sold on Etsy. I’ve had an incredible time at Crossfit NYC, learned SO much, gotten SO MUCH stronger and changed my whole perspective on working out. I’m going to miss everyone!” We’ll miss you, too, Roxy! Good luck!

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What Southwest Airlines can teach you about losing weight and keeping it off
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Endurance vs. intensity

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

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 5 muscle-ups, 5 handstand pushups, 10 strict toes-to-bar.

[Beginner scaling:] A: 3 sets not for time: 10 pullups, 10 toes-to-bar/hanging knee raises, 5 ring dips/10 ring pushups.

B: 10-minute AMRAP @ 80-85% effort: 10 plate ground-to-overheads (45#/25#), 15 hollow rocks, 30 double-unders/60 single-unders; rest 5 minutes x 2 sets.

3X800m sprints with full recovery