Sunday 121202

REMINDER! All weekend classes are at 28th St. location ONLY!

Black Box WOD/Beginner WOD:
A: Back squat 3×5

B: 21-15-9 reps for time:
Toes to bar
Overhead Walking Lunges, 45#/25# plate
Deadlift 225#/155#
(Beginners = 35#/20#, 185#/125#)

Keka (at left) and Caitlin both get some puppy love from Zephyr!

(Photo credit to Emilee!)

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

Black Box WOD:
A: Snatch Balance 3×2

B: 7-minute AMRAP:
5 hang squat snatches @ ~50% of 1 rep max snatch
20 double-unders

Beginner WOD:
A: Hang snatch 3×5 — scale to hang power snatch if mobility-restricted

B: On the minute for 7 minutes:
2 hang snatch, single-unders for the remainder of the minute

CFE WOD:
Dec 3 “The 3 S’s” Sprint, Swing, Squat. 15min AMRAP 50m Sprint, 20 kb swings, 20 goblet squats. 3-2-1 GO!

  • Jim S

    Dropped in at Crossfit Full Strength in Phoenix this morning.

    A: Chelsea 10 rounds plus 5/10/11 (pissed I didn’t get the 11th round, but still two rounds better than last time).

    B: Griff. Running backwards is no joke. Calfs will be reminding me of this today. 14 min.

  • Jim S

    Btw, is anyone else pulling their hair out with this new BTWB interface?

    • reisbaron

      Um…yes. hopefully will be more enlightened tomorrow, but so far the gym calendar cannot be edited. Looking forward to a reply from support…hoping for the best.

  • Jana B.

    A: 143-143-143 (failed on last one)
    B: 11:44 133#

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

    12:15pm Beginner

    A: 73-78-78
    B: 7:01 with T2B + 65# deadlifts (no OH lunges)