All WODs: Saturday 120804

REMINDER! Weekend classes are always held at our 44 W. 28th St. location ONLY!

Black Box WODs (check schedule for times)
A: Russian gymnastics warm-up

B: (Compare to 100816)
3 rounds for time:
30 reps, 20#/14# Wallball
30 reps, 75#/53# Squat Snatches

Beginner WODs (check schedule for times)
A: Back Squat 3×3

B: Five Rounds For Time
25# Overhead Lunges
15 Burpees

* * * * *
High Noon Hero WOD Update:

Hey guys, sorry for the late post, but you can join us today at noon and 1pm for “Wilmot.”

“Wilmot”

Six rounds of:

50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

We will have to share rings and use boxes to get enough dip stations, don’t worry, it will still be awesome.

-HNHW Crew

Nicole P. writes: “I had the opportunity to work out at Transition Crossfit in Oakville Ontario, Canada. It was so much fun! Coach Matt was great. The WOD was “Cindy”–I managed to get a PR in near 90 degree heat. Working out in a garage style gym like Transition Crossfit has it’s advantages but I sure love, and now appreciate, our air conditioning!”

Here’s what’s on tap for Sunday’s Black Box WOD classes, all at 28th St. location ONLY:
A: Strict press 5×2 @ 85%

B: Compare to 040828
For 15 minutes:
30’ Pullups
30’ Rest

Here’s what’s on tap for Sunday’s Beginner WOD classes, all at 28th St. location ONLY:
A: Russian gymnastics warm-up

B: (Compare to 100816)
3 rounds for time:
30 reps, 14#/10# Wallballs
20 reps, 65#/53# Squat Snatches

  • Williamson

    HNHW update:

    Hey guys, sorry for the late post, but you can join us tomorrow at 12 and 1pm for Wilmot.

    Wilmot

    Six rounds of:
    50 Squats
    25 Ring dips
    Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. 

    He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen. 

    We will have to share rings and use boxes to get enough dip stations, don’t worry, it will still be awesome.

    -HNHW Crew

  • Matt M

    Having trouble with the registration page. Wanted to register for the 8am tomorrow if possible. Are there still openings?

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    27:32 (power snatch, weight rx)

  • Sara

    23:16 rx’d.

  • Albert Insogna

    Wilmot- 19:00

  • AndrewNYC

    To josh or whoever programs currently.
    Is there anyway we can program in any of the team workouts we saw at the games this year? We all really enjoyed the three person workout last sunday…

    • Jason L

      hells yeah

    • http://www.joshuanewman.com Joshua Newman

      Yes.

  • james_vergara

    Pheezy with Andrew F. this a.m. scales fs and pj to 135#. 20:21. Good one…will be rx’ing this next time for sure!

  • Steve Slo

    Wow! … That was so much more difficult than I was expecting.
    27:15 (20# wall balls, 75# squat snatches for 10 reps… Then 65# squat snatches for the next 80 reps.)

    Slow, but form stayed intact the entire way.

  • Matt M

    15:46 rxd