Wednesday 130501

Black Box WOD/Beginner WOD:
A. Power snatch + overhead squat 5×1+2
B. 10 minute AMRAP: 3 bar muscle up (C2B pull up), 6 clapping (plyo) push up, 9 jump squats

3 people on a team.
Two of the teammates will do Cindy 5 pullups, 10 pushups, 15 air squats while the third person does 50 parallette burpees. The score is the total number of reps total by the two teammates doing Cindy. The top 2 will go onto the WINNER TAKES ALL WOD that will be announced in class.

Changing the world is a walk in the park. Do double unders for a good cause, for prizes, and of course…for bragging rights!! Show your skills, this Saturday at Reebok CrossFit 5th Ave at 1pm. See this link for details and discounted registration!! Prizes for ALL who participate!!

May 2013 Scheduling & Programming Changes Begin Monday, May 6th (with new UPDATE!)
CrossFit crazies
“Broccoli has more protein than steak”—and other crap
Study: Red meat takes years off of cow’s life
Nobody throws balls like Yu
Amazing bodyweight strength moves video

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

Black Box WOD/Beginner WOD:
A. Back Squat: work up to a 5 rep maximum, Tempo: 20X0
B. Accumulate 3 minutes in an L-sit

Tempo Run 4X600m up tempo with a 100m ‘recovery’ run in between.