Monthly Archives: August 2012

Beginner WODs, CFE WODs: Monday 120820

Beginner WODs (check schedule for times and locations) A: “Angie” (Scaled) For time: 75 Pull-Ups 75 Push-Ups 75 Sit-ups 75 Squats CFE WODs at 6am, 7am, 8am We are still basking in the euphoria of the Olympic Games, so Coach … Continue reading

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All WODs: Sunday 120819

REMINDER! This weekend and every weekend, all WOD classes are at 44 W. 28th St. location ONLY! Black Box WODs (check schedule for times) “Angie” For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats Beginner WODs (check schedule for … Continue reading

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All WODs: Saturday 120818

REMINDER! This weekend and every weekend, all WOD classes are at 44 W. 28th St. location ONLY! Black Box WODs (check schedule for times) “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to … Continue reading

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Black Box WODs, CFE WODs: Friday 120817

Black Box WODs (check schedule for times & location) A: Partner Handstand Practice B: “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second … Continue reading

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Beginner WODs, CFE WODs: Friday 120817

Black Box WODs (check schedule for times & location) A: Deadlift 5×2 B: 12 Minute AMRAP: 3 Reps (Each Leg) Front Rack Lunges (75/53) 6 Pull-Ups 9 Hand-Release Pushups CFE running WODs at 6am, 7am, 8am It’s tempo day at … Continue reading

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Black Box WODs: Thursday 120816

Black Box WODs (check schedule for times & location) A: Deadlift 5×2 @ 85% B: 12’ AMRAP 3 (each leg) 95# Front Rack Lunges 6 CTB Pullups 9 Hand Release Pushups Twinsies! (Elaina and Emilee) TODAY IS THE DAY! Go … Continue reading

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Beginner WODs: Thursday 120816

Black Box WODs (check schedule for times & location) A: Russian gymnastics warm-up B: In Teams Of Two: 100 Kettlebell Swings (20/12) 50 Burpees 30 Knees-To-Elbows 10 Snatches (95/65) 30 Knees-To-Elbows 50 Burpees 100 Wall Balls (14/10) Ken writes: “I … Continue reading

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Black Box WODs, CFE WODs: Wednesday 120815

Black Box WODs (check schedule for times & location) A: Russian gymnastics warm-up B: In teams of two complete: 100 KB swings 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 155/105# 30 Toes to bar 50 Burpees 100 Partner … Continue reading

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Beginner WODs, CFE WODs: Wednesday 120815

Black Box WODs (check schedule for times & location) Work through the following Sequence, Restarting from the Beginning Each Time: 20 Head-Release Push-Ups 20 Box Jumps (24/20) 20 Shoulder To Overhead (95/65) 20 Pull-Ups 20 Double Unders Four Minutes On … Continue reading

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Black Box WODs: Tuesday 120814

Black Box WODs (check schedule for times) Complete as many rounds and reps as possible in 4 minutes of: 10 Handstand Push-Ups 15 Box Jumps (24″/20″) 20 Shoulder to Overhead (135/95 lbs) 25 Pull-Ups 30 Double-Unders Rest 4 minutes, then … Continue reading

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