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)

  • Jeff D.

    3/4 Angie: 20:58 (no band)

    Between the hand rips and “a** berries”, post-workout shower was fun.

  • Albert Insogna

    A: 175#
    B: 3:05

  • Hari Singh

    10:00 AM Black Box WOD
    A: 290 (PR)
    B: 4:24 (24 inches)

  • david slifer

    A: 285 ( PR)

    B: 3:29

    • Albert Insogna

      Congrats on the PR.

  • Aaron Segal

    A. WOD 2:53 rx’d (suck at box jumps)
    B. 4×3 back squat 225 245 255 245
    Thanks to Ryan for making this run smoothly. Most crowded i have ever seen the noon.

  • Hari Singh

    4:30 PM Beginner WOD
    16:46
    (13×5,4,2×3), (15×5), (3×15,3×10), (5×15)

  • Steve Slo

    Great class.

    A) 6×3 Back Squats at specific tempo: (3 counts down, 1 count pause at the bottom, and up as fast as possible)
    45#, 95#, 135#, 165#, 185#, 205#

    B) 3:48 rx’d

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    CFE WOD 7am: 6 rounds of 150m shuttles: 40, 41, 41,41,40,39 secs
    Angies “Creepy Uncle” 7:30pm 18:48 10 green pullups(rest green and blue), knee push ups.

  • http://www.facebook.com/andrew.rice.3726613 Andrew Rice

    8:15 Beginner,
    Angie’s Creepy Uncle (10x – 7,7,10,10): 15:32 rx’d

    A**berries make sitting at a desk wildly uncomfortable