Sunday 130203

Posted on February 2, 2013 by Allison Bojarski

REMINDER: This weekend and every weekend all classes happen at our 28th St. location ONLY.

Black Box WOD/Beginner WOD:
A1. Back Squat 3×6-8; A2. alternating 1-leg jump and reach (contralateral) 3×6 [Beginners do 2-legged version of jump & reach]. B: 3 sets: max unbroken wallballs, rest as needed between sets.

CFNYC_doodle

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

Black Box WOD/Beginner WOD:
5 rounds [Beginners: 3 rounds] of the Bear Complex for max weight — one round is 7 sets of: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press — hands cannot come off the bar during the round, rest between sets.

CFE WOD:
HIIT Training–High Intensity Interval Training
THE WOD: 4 rounds for time:
SPRINT ALL OUT 10 sec
Rest 10 sec
SPRINT ALL OUT 10 sec
Rest 20 sec
SPRINT ALL OUT 10 sec
Rest 30 sec
SPRINT ALL OUT 10 sec
Rest 40 sec
SPRINT ALL OUT 10 sec
Rest 50 sec

  • Jim S

    A: BS 200(8),200(7),200(8)
    Thanks Steve and Ernesto for the push.
    B: 16(drop),20,21

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

    A: 78×6, 83×6, 83×6 – finally did bodyweight on those last two sets!
    B: Being 4’10″ is in no way conducive to wall balls ever, even with the 6# ball and especially unbroken haha…14, 16, 12.