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