Wednesday 121114

Black Box WOD classes:
A: Clean & jerk practice

B: 8-minute AMRAP:
4 reps, 135#/95# Cleans
12 Burpees

Beginner WOD classes:
A: Clean & Jerk Practice

B: 8-Minute AMRAP
4 Cleans (105#/73#)
12 Burpees

CFE WOD classes:
**All of today’s CFE WODs will take place in Madison Square Park** — 15min AMRAP of 200m Sprint, 20 incline pushups, 30 weighted situps, 40 Walking Lunges

6am Elements grads Bryan & Jake!

Some heavy one-arm lifts
Dental health and the paleo diet
Vision and circumstances
Pulled pork & vinegar mop / Peel & eat shrimp
A moment to breathe
DECEMBER SCHEDULE CHANGES

“The Survivors” (because they were the last 2 who stuck with finishing their Elements Class with Coach Joe!):

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

Black Box WOD classes:
3-round version of “Eva”
3 rounds for time:
800m Run
30 Kettlebell Swings (2 pood/1.5 pood)
30 Pullups

Beginner WOD classes:
Four Rounds For Time:
20 Burpee Box Jumps, 20″
20 Kettlebell Swings (24Kg / 16Kg)
20 Pull-Ups

CFE WOD classes:
Half Mile Day. 3 X 800meters with full recovery. Hold the intervals within 3-5 seconds of each other.

  • d_simon

    Is the linear progression over?

  • David Stogsdill

    Hey guys, if you are looking for a pair of OLY shoes…

    http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes_c_715.html

    They are only $65(down from $130) due to an aesthetic color issue in the sole, and free shipping! I ordered the reds.

  • reisbaron

    C&Js at 135#

    WOD: 4 Rounds + 4 Burpees RX’d

    HAPPY BIRTHDAY ANDREW LOUIE! Nice job on the 29 manmakers there buddy…

    • http://www.facebook.com/leienming Andrew Louie

      thanks Reis!

  • Ben

    Your HTML is showing on your coaches page…

    • x

      Looks like wordpress shortcodes actually.

      • http://twitter.com/alizinha Allison Bojarski

        We’re working on getting it fixed ASAP–thanks!

  • Jana B.

    C&J to 85
    WOD: 4 rounds + 7 burpees rx’d
    Row: 5000m

  • Jeff D.

    Finishing up the LuRong Paleo Challenge, we have to repeat benchmark WODs that we did when we were pre-paleo 8 weeks ago.

    “Randy” – 75 Power Snatches @ 75# – 6:31
    (pre-paleo Jeff, 8:36)

    • David Stogsdill

      Excellent work!

      • Jeff D.

        Thanks. It should also be noted that pre-paleo Jeff was a lot more fun.

  • David Stogsdill

    BB WOD 4:45
    A. Similar to the ‘Bear Complex’, but only through the first should to overhead
    #65, 85, 105, 115, 125,125
    B. AMRAP @ #115 Power Cleans: 5 rounds + 4PC
    C. Core cashout
    D. Pavel Pullups: 8,7,6,5,4

  • http://twitter.com/nixster017 Nicki O.

    6pm Beginner (my first class with Coach Avery – really good!)

    A: Power Clean + Hang Squat Clean practice
    B: 4 rounds + 7 burpees @ 41#

  • Kaylin R.

    C&J to 103
    WOD: 6 rounds women’s rx+ @ 113#

  • KevinBoul

    7:45 p.m. 5 rounds + 4 Cleans @ 120#

  • jsg

    6:15 Beginner
    A. C&J up to 135#
    B. AMRAP – 4 sets even, 105#