Friday 131220

All-levels WOD/Beginner WOD:
“Randy”
75 power snatches at 75/55 pounds
(Note: We are performing a Hero WOD on Sunday!)

Competition Team WOD:
Part A. 5 sets: Drop Snatch+ Snatch Balance+OHS
Part B. 25 minutes to work on Snatches.
Part C. 4×3 Tall Snatch Pulls

Time Magazine came and did a photo shoot at The Black Box yesterday:
timemagphotoshoot

How to avoid holiday confrontation while living healthy
Are nuts a weight-loss aid?
Coaching the backflip with Carl Paoli and Jason Khalipa (video)
A formula for happiness
Regular vs. sweet potatoes

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

All-levels WOD/Beginner WOD:
A. Front squat 3-3-2-2-1-1-1
B. Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

Competition Team WOD:
Part A. 10 minute EMOM: 4 burpee muscle ups
Part B. 5 rounds: In 3 minutes, row 350 m, then max reps squat clean thruster (165/105). Rest 3 minutes between rounds.

  • Albert Insogna

    Randy- 65#, approximately 75 reps, 9:35

  • M_Cohen

    Is the Hero WOD on Sunday all classes, or just specific times?

    • Kyle J Smith

      all classes

      • Crawford Roark

        Are you doing it as well, Kyle?