Black Box WOD/Beginner WOD:
Black Box scaling: 5 sets: 2 snatch hi-pulls (above the knee) + 1 hang power snatch
Beginner scaling: Hang power snatch (above the knee) 5×3
B: 5×4 snatch deadlift
3 Rounds for Time: 200m sprint, 20 pushups, 30 air squats, 40 kb swings, 50 double unders, 60sec plank hold. * Remember these WODs take place outside, so dress appropriately.
Please peruse the January 2012 SCHEDULE CHANGES
The comfort hypothesis
Lessons, epiphanies, and other life-changing moments
What ginger can do for your health
CrossFit Myth-buster #1 and 7 ways to reduce the chance of injury
A modest proposal for 2013
Here’s what’s on tap for Tuesday’s classes:
Black Box scaling: A1: Bulgarian split squat 3×8-10/side–weaker side first. A2: Scapular wall slides 3×8
Beginner scaling: A1: Reverse lunges 3×8-10/side (no alternating)–weaker side first. A2: Scapular wall slides 3×8
B: For reps: 3 minutes of strict pullups, 2 minutes of overhead walking lunges (45#/25#), 1 minute of handstand pushups.
4 X (100m SPRINT + 100m jog) REST 2-4min, 2 X (100m SPRINT + 100m jog) REST 2-4min 1 X 100m SPRINT