Wednesday 130320

Black Box WOD/Beginner WOD:
30 min AMRAP: 15 sec. chin-up hold, 15 unbroken DUs/30 unbroken SUs, 15 unbroken pushups — start the set over if you do not maintain unbroken

CFE WOD:
6 stations, 2 minutes at each station, 2 ROUNDS
Winner: Most reps combined with meters rowed!
Stations: Rower, Wall Balls, Single Arm DB Snatch, Burpees, Pushups, & a Rest Station

Thanks to Jon L. for catching the energy of 13.2 this Saturday:
13point2group

CLICK HERE FOR SCHEDULE CHANGES FOR WEEKS 3 & 4 OF THE OPEN!
Four weight training concepts every beginner should understand
We build our own cages
Excellent jumping video
3 success ingredients
My philosophy of intermittent fasting

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

Black Box WOD/Beginner WOD:
A1. Walking Lunge 3×20/side (DB/KB in rack carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec.

B: 5 sets: 15 no-pushup burpee box jumps (24″/20″) – sets must be under 1 minute, rest as needed between sets

CFE WOD:
“The Circle of CrossFit”
8 stations all centered around a Central CORE.
Athletes will start at the center where there is a CORE exercise. Once completed, they will sprint to the 1st station and complete a modality, then they will sprint BACK to the CORE station for another exercise. Once the CORE exercise has been completed, it’s a race to the next station until all 8 stations have been completed with a trip after each one into the CORE of the field, finishing with one last CORE exercise.

1st one done–WINS!

Click here for details of “Circle Of CrossFit”

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