All WODs: Saturday 120811

REMINDER: This weekend and every weekend, all WOD classes are at 44 W. 28th St. location ONLY!

Black Box WODs (check schedule for times)
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

Beginner WODs (check schedule for times)
A: Kettlebell Cleans

B: AMRAP for 20 Minutes:
12 Thrusters (95#/65#)
12 Pull-Ups
12 Burpees

* * * * *
High Noon Hero WODs (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.

Coach Bo writes: “Spoils of tug of war. But it was worth it when me and coach Kyle beat coach Tom and coach joe!”

Here’s what’s on tap for Sunday’s Black Box WODs (check schedule for times & location)
A: Bench press — 1 rep max

B: Weighted Pullup — 1 rep max
Wall Sit – Max Time
30 GHD Situps for Time

Here’s what’s on tap for Sunday’s Beginner WODs (check schedule for times & location)

A: Russian gymnastics warm-up

B: “Filthy 35′s”
35 Box Jumps, 20 inches
35 Jumping Pull-Ups
35 Kettlebell Swings, 16 Kg/12 Kg
35 Walking Lunges
35 Knees-To-Elbows
35 Push Press (45#/33#)
35 Good Mornings
35 Wall Balls (14#/10#)
35 Burpees
35 Double Unders