Thursday 121011

Black Box WODs (check schedule for times):
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.

Caitlin takes her paleo seriously…

It’s the tone, not the content
2011 seafood catch largest in nearly two decades
Lessons learned from mountain running
How I cook without a recipe
Promises, promises

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

Black Box WODs (check schedule for times and locations):
A: Snatch skill work

B: “Michael”
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Beginner 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)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!