UPCOMING ELEMENTS WORKSHOPS:
#24 (Williamsburg) starts May 3 SOLD OUT!
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)
UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th
Thursday 100429
Black Box WOD:
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Compare to 091118.
[REST DAY SKILL WORK: Ring dips and ring push-up variants]
CFBK Strength Preference: CF Football
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups
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Compare to 100209
Did Christine from Sunday's Black Box Wod
3 Rounds for time 500m row, 12 bodyweight DL, 21 24" Box Jumps.
10:58.
Cashout 40 Burpees.
5x400 meter sprints with turnaround at the 200 meter mark, 2:30 rest between each round
1:31-1:32-1:34-1:37-1:32
I slow down too much with turnarounds!
CFFB
power snatches 7x2 @ 115
Snatch push press 5x3 @ 115
Shoulder is feeling better so took these easy to not aggravate it.
11:31 on the metcon - bench died out quick
CFFB
Box Squats up to 275
Shoulder felt weird on the bench, so I did power cleans @ 135 and c2b pullups. A hybrid between the two wods I guess. 11:40