Wednesday 120829

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.

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

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.

Coach Avery writes: “These were taken during a [competition] team WOD–loaded plate carry on the High Line.” Look for more of these great shots on the blog later this week.

Two paths
How to make the dog days your training partner
Balsamic Roasted Pork Loin / Citrus scallop summer salad
Food for thought: It all started with a chip
An immune disorder at the root of autism

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

B: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. (Bring your own watch with a stopwatch function if you have one.)

Here’s what’s on tap for Thursday’s Beginner WODs (check schedule for times and locations)
A: Press 3×3

B: Every Minute on the Minute:
3 burpees, then wall balls (14#/10#) for the remainder of the minute
Continue until completing 100 wall balls

Here’s what’s on tap for Thursday’s CFE running WODs (at 6am, 7am, 8am; meet at 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.