Black Box WODs, CFE WODs: Wednesday 120822

Black Box WODs (check schedule for times)

Your choice:

A: Back squat 3×5 @ 60%

B: 5 Rounds, not for time:
Max Ring Rows
Max L-Sit

OR

Make up the CrossFit Total if you missed it this weekend

Here’s what’s on tap for Wednesday’s CFE running WODs at 6am, 7am, 8am
Time to climb the ladder of intervals one rung at a time. The first sprint is a 400 meter and the day ends with a 1200 meter sprint.

1 X 400 meter
1 X 800 meter
1 X 1200 meter

**Don’t forget, Coach Heidi always has an awesome AB cash-out, time permitting!

All CFE WODs are free to members and a $25 drop-in for non-members. See you at 28th St.!

CFE running class pays homage to Olympic gold medalist Usain Bolt!

545am athlete Kate Schutt is a singer/songwriter and has shows coming up in NYC!
Nature and training
Walk/run, go as you will!
How to make eggplant sing
Preventing and dealing with hand rips
A battle plan for jet lag

Here’s what’s on tap for Thursday’s Black Box WODs (check schedule for times and locations)
A: Extended mobility work

B: Empty-bar “Fran”

  • Raphael

    Left my shirt in a cubby… levi’s orange plaid shirt. I’m not a hipster, I swear. Please put in lost and found if found.

    • dee

      youre only a hipster if its in xs

  • Albert Insogna

    A: Front squat- 95,115,115
    B: Ring rows w/ box: 20,15,13,12,10
    Parallette “L”-sit holds: 28s,33s,30s. Air quotes around the “L”.

  • John Grosso

    I have a beer garden all you can drink pass for Saturday that I am not going to be able to make for
    Dekalb Market in Brooklyn. Let me know if you’re interested. jogrosso485@gmail.com

  • K Coady

    Does anyone know (or can someone explain) what tomorrow’s workout consists of? I’ve never seen either of these segments and they are kind of vague on the surface!
    A: Extended mobility work
    B: Empty-bar “Fran”

    • reisbaron

      Empty bar Fran is three rounds, 21, 15 & 9 reps of thrusters and pullups. The empty bar is for the thrusters…45# for men, and I think 33# for women.

      Extended mobility is using movement to stretch and mobilize muscles, joints, joint capsules, and everything we use to do WODs. It’s typical during a deload week to up the time we spend on mobility.

  • Kameron

    CF Total make-up: BS 325, P 155(PR), DL 400(PR). Total = 880