Black Box WODs: Thursday 120802

Posted on August 1, 2012 by Allison Bojarski

Black Box WODs (check schedule for times & locations)
A: Bulgarian split squat

B: “Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-Ups
10 135#/95# Hang Power Cleans

Paul I. rocking a camera on his surf board. Told him I want this same pic but with him in a handstand… ;)

The best gym for start-ups: CrossFit
On intermittent fasting
It’s a long road
Change vs. maintain
Olympic weightlifting origins
Sets & reps

Here’s what’s on tap for Friday’s Black Box WOD classes (check schedule for times & locations):
A: Back squat 3×3 @ 75%

B: 5 rounds for time:
45# Overhead Lunge (1 Length)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
(Compare to 050721)

Here’s what’s on tap for Friday’s CFE running WODS at 6am, 7am, 8am:
If it’s Friday, it’s Tempo day with Coach Heidi. So meet her at 28th st at 6, 7, or 8am to work on getting your pace per mile FASTER! Free for all members, $10 for non-members.

  • dex

    Love the new format for the calendar

  • BenS

    Nasty Girls: 13:26 w/ 7 strict pullups, 14 ring dips and 115# cleans. Should have taken today off.

  • Nick W.

    Nasty Girls done yesterday: 13:20 Rxd. About a minute off from last time.

  • http://www.facebook.com/pimperio Paul Imperio

    Been working on the handstand to no avail. My 8ft board may not be big enough haha. I’ll keep trying!

  • david slifer

    Nasty Girls : 12:41 w/ muscle ups and 115# cleans

  • JP

    Do not watch if you have a weak stomach or are currently afraid of snatching:

    http://www.barstoolsports.com/barstoolu/super-page/bro-hows-your-arm/

  • Aaron Segal

    12:04 rx’d

  • Justin Katz

    12:51
    Subbed 7 strict pullups/14 ring dips for MU
    135# hang power cleans

  • Avery W

    For the 5:30 and 6:30 pm Black Box WOD be prepared for a Nasty Girl substitution for lack of a ring set up. I promise it will be spicy (and similar in style)! If you need to/want to do muscle ups then I would switch to one of the third floor classes.

  • Leonardo

    I am confused by the new calendar. Are all Friday evening and Saturday classes at 28th street location now? or is it a typo? (Static calendar still lists classes at 26th street…)

  • Steve Slo

    Avery’s “Nasty Girl”-Substitution WOD:
    23:42 Rx’d

    20 Jump Squats
    10 Hang Power Cleans at 135#
    800m run
    3 Rounds.

    That was a really good one.

  • Adam H

    10:52 rx

  • Sara

    13:24 rx’d