Friday 121026

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

B: Teams of 3:
3000m Row
100 Thrusters 95#/65#
300 KB Swing 1.5 poods/1 pood
1’ per station, rotate. When reps done, station is rest.

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

B: 12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

CFE WODs (check schedule for times; meet at 28th St.):
Tempo Intervals 3 min ON, 1 min OFF, 2 min ON, 1 min OFF, 1 min ON, 1 min OFF, 2 min ON, 1 min Off, 3 min ON 1 min OFF

Didja know…it’s not too late to RSVP for Patrick’s FAREWELL PARTY on Saturday at 7pm at our 28th St. location (costumes encouraged, which is awesome if you missed our Halloween party or just can’t get enough of Halloween parties). SEE YOU THERE!

The worst part of the race
Why women (supposedly) can’t do pull-ups (CFHQ’s response)
CrossFit homework
In time for Halloween: How to make albino black widow spider deviled eggs
Your opinion of my body is none of my business
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!

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

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

B: “J.T.“
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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

B: Teams of 3:
3000m Row
100 Thrusters 95#/65#
300 KB Swing 1.5 poods/1 pood
1’ per station, rotate. When reps done, station is rest.