Wednesday 121003

Black Box WODs (check schedule for times and locations):
A: Back squat 3×5

B: “Jackie”

For time:
1000 meter row
45#/33# thruster, 50 reps
30 pull-ups

Beginner WODs (check schedule for times and locations):
2011 Regional Team WOD:
For time:
250 Pull-ups
250 Kettlebell swings (16kg / 12kg)
250 Double-unders
250 Overhead squats (65lb / 45lb)
Teams of 4. One athlete working at a time.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 X 400m with 2-3min rest in between.

If you haven’t signed up yet for CFNYC’s first-ever TRACK MEET, it’s not too late to sign up and get to run with these pretty batons pictured below! The meet happens on Saturday, October 13th at 10am. SIGN UP NOW!

3 fixes for the press
Eleven major muscles you can’t stretch, no matter how hard you try
A state of military mind
All about environmental toxins
How to eat paleo before a competition

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

Black Box WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Beginner WODs (check schedule for times and locations):
A: Back squat 3×5

B: “Jackie”

For time:
1000 meter row
45#/33# thruster, 50 reps
30 pull-ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Race The Ladder up AND then down!’ The Ladder: 100m & 10 pushups, 200m & 20 air squats, 400m & 40 situps, 200m & 20 air squats, 100m & 10 pushups–then yell TIME!