Saturday 120922

REMINDER: This weekend and every weekend, all classes are at our 44 W. 28th St. location ONLY. Thanks!

Black Box WODs (check schedule for times):
A: Press 3×3 @ 75%

B: For time, 21-15-9 reps of:
Overhead squats @ 115#/75#
Toes to bar

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

B: Scaled version of Tag Team “Fight Gone Bad”

In teams of two, complete three rounds of “Fight Gone Bad.” One partner works at a time, and partners can switch off at any point.

“Fight Gone Bad” consists of the following:

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.

Post team name and points to comments.

Thanks to Justin W. for this photo of Coach Ryan’s last 7:15am class (yesterday). Remember, the farewell party for Ryan, Ali, & Zoe is TONIGHT:

Thanks to Ali for this adorable pic of Zoe getting in on some burpee action (with Daniel and Beth):

Here’s what’s on tap for Sunday’s classes, all at the 28th St. location ONLY:

Black Box WODs (check schedule for times):
A: Mobility work

B: “Helen”
Three rounds for time:
Run 400 meters
Kettlebell swings, 21 reps @ 24kg/16kg
12 Pull-ups

Beginner WODs (check schedule for times):
A: Press 3×3 @ 75% of 1RM

B: 21-15-9 reps for time:
Overhead Squat (use a challenging weight)
Toes-To-Bar