Tuesday 120828

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#)

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

CFE running WODs (6am, 7am, 8am; meet at 28th St.):
3 X (100m, 200m, 300m)

CMC PIT practice this past Sunday in preparation for NYC Urban Assault!

The gym vs. the (black) box
The meat in your milk
Fail please: Improve by leaving your comfort zone
What about lifting belts?
Modern culture emerged in Africa 20,000 years earlier than thought

Here’s what’s on tap for Wednesday’s Black Box WODs (check schedule for times and locations)
A: Press 3×3 @ 75%

B: 100 wallballs for time.
3 burpees on the minute each minute.

Here’s what’s on tap for Wednesday’s Beginner WODs (check schedule for times and locations)
(From the 2012 CrossFit Regionals, scaled)

Setup: Women’s Bar: (25,45)(25,45,45)===Female Bar===(45,45,25)(45,25)

In Teams of 4 (2 men, 2 women):

20 Male Partner Dead Lifts @ 403 lbs
20 Male HSPU’s total
Females Remove 140 lbs of plates from the bar
20 Female Partner Dead Lifts @ 263 lbs
20 Female HSPU’s total
Males add 140 lbs of plates to the bar
20 Male Partner Dead Lifts @ 403 lbs
20 Male HSPU’s total
Females Remove 140 lbs of plates from the bar
20 Female Partner Dead Lifts @ 263 lbs
20 Female HSPU’s total

Here’s what’s on tap for Wednesday’s CFE WODs at 6am, 7am, 8am (@ 28th St.)
1 mile time trial
**Coach Heidi is holding two 1mile time trials this week (Wednesday and Thursday) in an effort to allow as many people to participate as possible. This is a great baseline & all should try and make one of the mile time trial WODs, so when it’s re-visited, you can compare your times.