All WODs: Sunday 120729

REMINDER: Weekend WOD classes are all held at 44 W. 28th St. location ONLY! Also, if you haven’t aleady, be sure to read our latest schedule/policy update!

Black Box WODs (check schedule for times)
“Lucky Guy”

In teams of three, complete each set of exercises in order, only one person working at any time:

Run 1 mile
100 Pull-Ups
100 Push-Ups
100 Squats
100 Situps
Run 1 mile
45 Cleans 135#/95#
45 Ring Dips
45 Dead Lifts 225#/155#
45 Handstand push-ups

As an example: One person runs 1/4 or 1/2 mile, then the next person runs until 1 mile is completed by the team. Then start dividing up the pull-ups, then push ups, . . .

Beginner WODs (check schedule for times)
A: Bench Press 3×3

B: Find your one rep max on the Jerk

C: Find your one rep max on the Snatch

Nick’s recent Elements grads (from left): Kirk, James, Brian, Paul, Brantley, Stephen:

Here’s what’s on tap for Monday’s Black Box WOD classes (check schedule for times & locations):
A: Clean & jerk 5×2 @ 85%

B: Compare to 040827
7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Here’s what’s on tap for Monday’s beginner WOD classes (check schedule for times & locations):

“Lucky Guy”

In teams of three, complete each set of exercises in order, only one person working at any time:

Row 2000 Meters
100 Pull-Ups
100 Push-Ups
100 Squats
100 Situps
45 Cleans
45 Dips
45 Deadlifts
45 Handstand push-ups

As an example: One person rows 500m or 1000m, then the next person rows until 2000m is completed by the team. Then start dividing up the pull-ups, then push ups, . . .

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s short interval day at The Black Box with Coach Heidi and she is ready to go Tabata with her runners! Think 20 seconds of sprints and 10 seconds of recovery! This is a great workout to practice getting through oxygen debt–you know the same kind of oxygen debt that you experience in your met-cons! Wanna be better at CrossFit? Redundant question with an easy answer! So, get to 28th street at 6, 7, or 8am and Heidi will take care of the rest! Free for all members, $10 for non-members.

  • james_vergara

    Lucky guy with Andrew F and Jim P. nice job, fellas. Everything rx’d except for some scaling on the hspu. 35:21. Great way to start a Sunday!

    • AndrewNYC

      Loved that team wod.!! Great work guys. Nice seeing a few of the 6am and 7am folks reuniting at this wod.

      Can we have more of these team chippers worked into the schedule? That was a lot of fun.

  • Joe W

    I was a Lucky Guy working w Misty and Hannah who crushed that workout. I think our time was 35:21 w box dips and hspu’s
    Also, left my white and black Nike gloves on the left side of the gym floor so if someone can grab them and put them in lost & found I’ll pick them up tmrw. Thanks!

    • Jason L.

      Put them in the laundry basket near the cubbies and coat rack

      • Joe W

        Awesome. Thanks Jason!

  • Jason L

    Bring on more team workouts. Smashed it up with Dave and Tim aka, Team “Chasing the perfect snatch”. 39:51. Rx’d except my lame ass using my beloved green band for pullups and a lesser weight for one team member on cleans. EPIC workout

    • Dave B

      For the record it was me who went less on the weight for cleans, need to work on cleans and the rest of Oly lifting. Agree with Jason, awesome workout, bring on more team workouts. Jason and Tim made awesome teamates as we picked each other up.

  • Jay_Goebel

    4 unbroken bar muscle ups. PR

  • http://twitter.com/msater michael sater

    Love, love, LOVE the team workouts. I was a “Lucky Guy” and worked out with Amanda and Beth – Team XXY!

    I scaled a bit – pullups and deadlifts – but we crushed it at 32:35!

  • Jana B.

    With Tracey (2 person team scaled 2/3) Loved this WOD. 35:29 (I think) #63 cleans, blue/green band pull ups, paralette dips and 123# DL for me. In retrospect I wish we had done the full 100% of the reps rather than scale the number.