Black Box WODs, CFE WODs: Friday 120810

Black Box WODs (check schedule for times & location)
A: Kettlebell cleans

B: Complete as many rounds and reps as possible in 20 minutes of:
135#/95# Thruster x 20 reps
Pull-Ups x 20 reps
Burpees x 20 reps

CFE running WODs at 6am, 7am, & 8am:
This Friday, like every Friday, is tempo run Friday. Meet Coach Heidi at 28th St. and get ready to work on your pace per mile.

Summer athletes going back to school or work: (from left) Rob, Katherine, Hannah, with Coach Will:

Coach Heidi sez: “Rest does a body good!”
Why Erin Cafaro credits CrossFit for getting her back to the Olympics
The any *sshole workout
Why animal fats are good for you
Looking for fitness in a glass of juice

Here’s what’s on tap for Saturday’s Black Box WODs (check schedule for times & location)
A: Russian gymnastics warm-up

B: “Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

* * * * *
High Noon Hero WOD Update for 8/11 (classes meet at noon & 1pm at 28th St.):
This weekend’s workout will be weather dependent. If the weather looks good, we will be going outside for “Griff.” If the weather looks bad, we will do a new one, “Ship.” (PLEASE NOTE: Whichever WOD we end up doing, please meet at 28th St.)

“Griff”

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his
vehicle. Travis is survived by his son Elijah.

or

“Ship”

Nine rounds for time:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian
Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.