Wednesday 121010

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

B: Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Pushpress, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
(Main Site 021015)

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

B: Scaled “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jumps, 20″/14″ box
30 Wall ball shots, 14#/10# ball

CFE WODs (6am, 7am, 8am; meet at 28th St.):
3 X 800m with 2min recovery in between.

CFE RUN IN THE RAIN from Train Hard on Vimeo.

How to train when you’re traveling or on vacation
Slow Cooker Chicken Vindaloo / How to make coconut butter
“I am plus size”
Body by play – Physical culture 2.0 in practice

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

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Three rounds
25 20” Box jump
15 Power clean
Rest 1 minute
Fit: 20″ box and 50% bodyweight powerclean
Superfit: 26″; box and 75% bodyweight powerclean
CrossFit: 32″ box and 100% bodyweight powerclean
(Main Site 021014)

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

B: Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Pushpress, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
(Main Site 021015)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
1 mile with 50 air squats at the 800m mark for time.