Monday 120827

Black Box WODs (check schedule for times and locations)
A: Find your one rep max on the back squat

B: 5 Rounds for time:
5 30” Box Jumps
5 Clapping Pushups
5 Toes to bar

Beginner WODs (check schedule for times and locations)
“Angie” (Scaled)
For time:
75 Pull-Ups
75 Push-Ups
75 Sit-ups
75 Squats

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
6 X 150 yard Shuttle Sprints on 2:00. The rest is the remainder of the 2min and repeat.

Ray takes his gymnastics skills underground:

CFE running WOD classes at CFNYC…now 5 mornings a week!
Living awesome
The 10 commandments for simple fat loss
Gym rules
The most important factor in your training is you
Peter McMillan: Manthropology

Here’s what’s on tap for Tuesday’s Black Box WODs (check schedule for times and locations)
A: Russian gymnastics warm-up

B: Regionals Team Event 1
Teams of 4 (2 Men, 2 Women)

For time:
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)

Here’s what’s on tap for Tuesday’s Beginner WODs (check schedule for times and locations)
A: Find your 1 rep max on the Back Squat

B: Five Rounds For Time:
5 Box Jumps (24″/20″)
5 Clapping or Hand-Release Push-Ups
5 Toes-To-Bar

Here’s what’s on tap for Tuesday’s CFE running WODs (6am, 7am, 8am; meet at 28th St.):
3 X (100m, 200m, 300m)