Twice the fun?

In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Mon/Wed @ 8:30pm, starts June 1
#58 Tue/Thur @ 7am, starts June 2
#59 Mon/Wed @ 7:30pm, starts June 8
NEW! #60 Tue/Thur @ 8:30pm, starts June 16

In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Thursday 090521
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.

Happy birthday, Audrey!
We’re famous!
Fleet Week!

How would YOU describe CrossFit?
A more in-depth look at the mental aspect of CF training
Animal, vegetable, miracle
Fat of the land: adventures of a 21st century forager
Why positive thinking is overrated

Quack cures live on by failing
Our members may be dedicated to their CrossFit training, but they also find the time to do other stuff:
O.T. ran and biked a duathlon recently, and was kind enough to wear one of our shirts while doing so:

Brynith hiked up a mountain just so she could take a picture wearing one of our CFBK t-shirts:


  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    as Rx’d
    Do the first couplet twice then proceed to the second couplet.
    women – 85#
    Two rounds, of each couplet, for time of:
    750 meter Row
    20 Handstand Push-ups (or appropriate progressions)
    95 pound Thruster, 20 reps
    20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)
    women – 65#
    Two rounds, of each couplet, for time of:
    500 meter Row
    10 Handstand Push-ups (or appropriate progressions)
    25-45 pound Thruster, 10 reps
    10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
    Two rounds, of each couplet, for time of:
    500 meter Row
    10 Push-ups (or appropriate progressions)
    pvc-15 pound Thruster, 10 reps
    10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
    Handstand Push up progressions

  • martin

    Happy Birthday Audrey!!!

  • george

    7:00 am
    great class – i need to get in there in the morning more often.
    hspu to one ab mat
    “L” Pullups got pretty ugly towards the end.

  • Lt Gabe

    I should be at the 6pm class tonight barring any crazy train issues. This WOD looks like the burpee, inverted burpee and pullup WOD from awhile back; brutal. Fleet week indeed.
    Happy birthday Audrey!

  • Max

    25:48 as rx’d that sucked

  • Elise

    HAPPY BIRTHDAY AUD!!!!!!!!! cant wait to see you tonight!

  • Aaron

    Adam, thank you for the thoughtful and explicit response; however, I have a few grievances with your classification methodology. I will wait to address them on the LSA blog.
    2 Burpees down…a lot more to go

  • torch

    19:18. HSPUs a big limiter. Thrusters were ugly as well.

  • Hari

    Happy Birthday, Audrey!

  • Rory

    Happy birthday Audrey!
    Will be in for the WOD later.

  • michelle

    Happy Birthday Audrey!!
    I have to ask if anyone here has ever done the blueprint cleanse? My guess is no since its not paleo or zone friendly but I am trying to get some info-thanks!

  • george

    my wife has done it a few times.
    i did a three day once.
    although i am not sold on the whole cleanse idea – it is a nice change of pace not eat and everything is really tasty, fresh and convenient. their delivery is always on time.
    it is pricey, but if you are mildly interested give a three day a try.

  • dan def

    My elevator pitch: Crossfit combines heavy weight movement, light weight movement, gymnastics movements, olypmic lifing movement, and cardiovascular exercise in one safe, efficient and effective workout.

  • Reagan

    As Rx’d 25:53
    Black Box (105,105)

  • Kirk

    Another fine morning with Torch and the growing Morning Posse… too bad about the crazy WOD..
    The first word that came to my mind when I saw this last night was “cool”. The first one that came to my mind during and after it this morning was “brutal”.
    As Rx’d:
    I hate Thrusters. I hate them with 95#… I hate them even more with 115#

  • michelle

    George thank you so much for responding-I had signed up for the three day and was having second thoughts. I guess I will try it!

  • george

    the pineapple one is tasty
    the lemon juice with cayenne is tasty
    and the cashew milk is like real dessert

  • Sara

    The first thing that came to mind when I saw this morning was “no way in hell I’m doing this today”!
    So I decided a good substitute was getting a massage….
    Any chance I can come at 12 tomorrow and make this up before the 1230 class? Not sure I can make it in this weekend and we don’t have a good setup for this at my gym. Totally understand if that’s not ok though.

  • Josh R

    Anyone up for some post-wod food and drinks? I believe frozen margaritas are calling me.

  • Jeffrey B.

    Josh, I’d be down for a mound of meat at Hill Country afterwards.
    Jeff/Dex, You guys called it…definitely handstand push-ups tonight.

  • juan

    about 41:10
    i still suck at hand stand pushups.
    happybirthday audrey!
    does OT still crossfit?
    2 buurpees

  • Tripp

    This looks awesome!
    Happy Birthday Audrey – see you tonight!!

  • Kelly

    18:24..scaled big time
    65# Thrusters, banded pull ups, ab mats for HSPUs.

  • torch

    Happy birthday Audrey!!!!!

  • Audrey

    Thanks for all the birthday wishes!!

  • Brian K.

    Screw this workout, I am going drinking!

  • Jessica

    My last boss did the blueprint cleanse. It didn’t improve her weight, health, or disposition.

  • Rickey

    29:59 with bands for the HSPU and #75 for the thruster.
    Day 2 of the burpee challenge

  • Kevin p

    Happy Birthday Audrey!

  • Aram

    25:54 subbing HSPUs off the box, 95#/75# thrusters and doing raises for the L-situps. (88,43)

  • kj

    28:23 w/ HSPUs off the bench, #42 thrusters, and band pull-ups.

  • Matt K

    19:44 as Rx’d
    Thrusters got ugly at the end.

  • Kim

    HSPU off box.
    65# Thrusters set 1, 55# set 2.
    Should not have scaled down, both sets felt equally bad.
    Band pull-ups

  • Tripp

    As Rx’d: 20:08 (73,71)
    I hate rowing.

  • Grace

    31:18 w/ #65 thrusters and HSPU’s off a box.
    2 burpees!

  • Mike

    HSPU to 1 abmat – everthing else rx’d
    1st set of thrusters was by far the worst part.
    2 burpees

  • Hari

    35:46 Sub 95 lbs, HSPU’s 2.8 inches less than full ROM
    (68,54), (28,21)

  • Davi

    Happy birthday Audrey!
    Yesterday’s WOD: bike 95 miles, sleep in an amazing old house on the northernmost tip of LI. Massage balls, mosquitoes, stars.
    Today’s WOD: bike ~55 miles of hilly terrain, land in Warwick, RI for a home cooked meal, sport the most ridiculous suntan/burn.
    I wore my CF Virtuosity tanktop the whole way (hence the absurd winged sunburn)
    No access to a pull-up bar right now, but I’m going to do my version CFE recommended strength recovery workout:
    3 rounds NOT for time
    15 pushups
    15 swings of something other than a kettlebell
    15 situps
    15 good mornings

  • Rory

    35:40 w/ 85# thrusters and banded “Cirque du Soleil” HSPUs. I agree with Mike that the first set of thrusters was the worst. Some of my “L” pullups were a bit suspect, but I did not jump any of them.

  • Levi

    24:57 or 25:57, I don’t remember exactly. Let’s say 24:57. Sub 95# thrusters. I was just trying to keep up with Steve the entire time.

  • Davi

    subbed approx 15 lbs of sugar in a tote bag for KB swings and good mornings
    friends’ neighbors stared in bewilderment

  • Rickke

    Subbed 1 ab mat for HSPU
    75# thrusters
    Probably should’ve gone a little heavier on the thrusters. Rows felt good considering how much I don’t like rowing. HSPUs still slowing me down.
    Happy birthday Audrey!

  • Jeffrey B.

    25:30, subbed 95# for Thrusters. Grizzly workout, kids… grizzly.

  • Jeffrey B.

    2 burpees too.

  • Tony T

    65lb thrusters and 1 abmat for hspu

  • Natalie

    27:15 w/pike-on-a-box pushups, jump to a negative L-pullups, and 20kg on the thrusters on my two-week anniversary of finishing Elements.