Monday 120917

Black Box WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Fran”

21-15-9 reps for time:
Thrusters (75#/53#)
Pull-Ups

If you are not done with the 21′s at 3:00, you must lower the weight and start the 15′s.
If you are not done with the 15′s at 6:00, you must lower the weight and start the 9′s.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
10 X :15 sec sprints with 5 burpees in between. Once the clock starts it doesn’t stop until the final set of burpees.

New CFNYC member Cecelie writes: “It’s called Kjeragbolten and is located in Lysefjorden in Stavanger in Norway. The feeling I had is hard to explain, but I remember I felt like I was way out of my comfort zone I tried not to look down!”

Optimize your health (infographic)
Stanford researchers’ cooling glove ‘better than steroids’
Can your food make you fit?
The search for a baldness cure: Could Vitamin D be the answer?
Personal trainer making area man put on humiliating little show for entire gym

Here’s what’s on tap for Tuesday’s classes:

Black Box WODs (check schedule for times and locations):
A: Push Press 5×2 @ 85%

B: 30 muscle-ups for time

Beginner WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: “Fight Gone Bad” (scaled)

Three rounds of:
Wall-ball, 14#/10# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65#/43# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 65#/43# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 X (100m fast + 100m jog) REST, 2 X (100m fast + 100m jog) REST 1 X 100m FAST