All WODs: Saturday 120818

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

Black Box WODs (check schedule for times)
“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Beginner WODs (check schedule for times)
A: Partner Handstand Practice

B: “Tabata Something Else”

Tabata Pull-Ups
Tabata Push-Ups
Tabata Situps
Tabata Squats

Score = Total Reps

High Noon Hero WODs (at noon & 1pm at 28th St.)

“Morrison”

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Here’s what’s on tap for Sunday’s Black Box WODs (check schedule for times)
“Angie”
For time:
100 Pull-Ups
100 Pushups
100 Situps
100 Squats

Here’s what’s on tap for Sunday’s Beginner WODs (check schedule for times)
“CrossFit Total”

A: Warm up, then: 3 Attempts for Max Back Squat
B: Warm up, then: 3 Attempts for Max Shoulder Press
C: Warm up, then: 3 Attempts for Max Dead Lift

Score = Sum of the best of each of the lift