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.