Wednesday 130605

Black Box WOD/Beginner WOD:
20 minute AMRAP: 15 burpees, 10 goblet squats 24/16 kg, 5 toes to bar

Competition Team WOD:

**NOTE We are now in our new space at 26th street on the 4th floor
A. Hand Stand Walk/Hold/1-arm work
B. “Buddy AMRAP”

25min AMRAP
FireMan Carry
5 Burpee High Fives
20 Partner Leg Toss Each
Partner Wheelbarrow
30 Double Unders/Box Jumps (both partners work at same time)
:30 Handstand Hold while your buddy does Pushups
30 Partner Pullups

*Total is number of Pushups and box jumps.

Turkish get ups for everyone:

How to fall asleep fast (like a boss)
Achilles tendon
Your (friends’/family’s) CrossFit resistance may be futile
Rate of descent
Big schedule changes as of July 1st / No AM wait-list: Test run

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

Black Box WOD/Beginner WOD:
A. 3 rounds not for time: max chin up hold (partner assisted), 20 strict sit ups
B. Run 1 mile then 50 pull ups

Competition Team WOD:
A. 5×5 Strict Press (scapular wall slides/thoracic spine mobilization before work sets)
B. “Strict Nation”
For time:
50 strict pull ups
50 push ups
C. 3×12-15 GHD back extensions
D. Collect 2:00 minutes in an L-sit in as few sets as possible.