Black Box WODs: Tuesday 120814

Black Box WODs (check schedule for times)
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Shoulder to Overhead (135/95 lbs)
25 Pull-Ups
30 Double-Unders

Rest 4 minutes, then complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Shoulder to Overhead (135/95 lbs)
25 Pull-Ups
30 Double-Unders

Rest 4 minutes, then complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Shoulder to Overhead (135/95 lbs)
25 Pull-Ups
30 Double-Unders

As Coach Will describes it: “Roxie being awesome!”

“While coaching, it is always important to keep in mind that I am not the teacher, the barbell is.”
Digestive problems? Take it easy on the veggies
Always dominate Monday
The better bonobos of our nature
Are we too soft?

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

B: In teams of two complete:
100 KB swings 24/16kg
50 Burpees
30 T2B
10 Snatches (any style)
155/105#
30 Toes to bar
50 Burpees
100 Partner Wallballs, 20/14#
For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time The only exception is the Partner Wallballs. Partner Wallballs must be performed by teammates alternating Wallball shots.

Here’s what’s on tap for CFE running WODs at 6am, 7am, 8am:
Longer than the Quarter/Shorter than the Half! It’s 600m day at the black box.

3X600meters with 2-3 min recovery in between.

Meet at 28th street at 6am, 7am, or 8am and remember its FREE to all members and $10 for drop-ins.