Thank God It’s Fly-day

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Friday 100618
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.

Kill that voice
His snatch technique is better than yours is, and he’s . . . four years old (video) / Oly picture tutorial
How to buy a used C2 rower (CFJ subscription required)
Handling shift work when you want to train hard and stay healthy
“Why do I charge people money?”
The essence of pleasure
Cupid strikes: Mariners bullpen catcher marrying woman he spotted in stands
QUESTION: Which type of running workout do you prefer–today’s 10 sprint intervals of short distance and short rest breaks or the steady-state cardio experience of running a 5K? Why?
A yummy way to keep paleo: Emily (up front), Lenny, and I enjoying the pulled pork at last weekend’s Big Apple BBQ in nearby Madison Square Park. (Yes, the food was amazing.) Photo courtesy of Grace.


  • Click here for scaling options for today’s WOD:

  • Mike K

    I think I left a blue timex ironman watch last night somewhere near where the water/fridge is. If anyone sees it, can you put it by the front desk? Thanks!

  • MC

    Anyone want to meet up and do this at the McCarren Park track? I’ll aim to be there around 7:30 pm.

  • Lisa

    Ah my type of WOD. Although I do prefer longer distance WODs. I am slow to accelerate so I am really only getting going by the time I get to 100m ;). However thanks to doing NYC Endurance my acceleration is improving.
    Hope all who did the Chase Challenge today or yesterday had a good time. It was a lovely evening for a run.

  • saskia

    I agree with what Simon P and Jeff said on Thursday,1hr 8am wods weekdays…please make it so!

  • Simon P

    Is there any way rowing sprints can sub for the running?

  • Billy

    Yes, the Chase Challenge was great fun. Paced myself as it was 3.5 miles, and quite suddenly – it was over! Thanks to CrossFit NYC for mixing in a few 5Ks here and there.
    When you are in the mood distance running is fine, but overall, short distances (against a stopwatch) are more motivating.

  • Emerson

    I propose we abandon main site programming and start following something far more applicable. Namely:
    “Failing to prepare is preparing to fail.” – John Wooden

  • Mike K

    CFFB – Quarter Gone Bad
    Five rounds for total reps of:
    135 pound Thrusters, 15 seconds, rest 45 Seconds
    50 pound Weighted pull-ups, 15 seconds, rest 45 Seconds
    Burpees, 15 seconds, rest 45 Seconds
    Th: 7,6,6,6,6 = 31
    PU: 8,8,8,8,8 = 40
    B: 7,8,7,6,6 = 34
    105 Total
    Fun WOD

  • Justin “thor” ripped off from others before they did it…

  • Mike Mishik

    Nate …2 muscle ups, 4 handstand push ups, 8 2 pood kb swings.. 14 rounds + 2 mu, pr by 3 rounds

  • keller

    17.75, 18.66, 18.59, 18.81, 19.00, 20.41, 20.44, 20.94, 20.25, 20.06 seconds
    quite humbling to be a in group of three other people that looked like they had afterburners on and nos running through their blood – smoked me!

  • Jeff

    Too modest to post this link?

  • Justin “thor”

    Eh, I dont get to update it much anymore and I lost a lot of my post from the middle -end of last year where I was posting 531 + metcon workouts ala another person who ripped us off.

  • Thanks for the shout-out Emerson!
    @Justin – I’ll respectfully disagree that we ripped off anything from anyone. All I can say is “Great minds. . .”. We’re a “parkour-based” functional fitness program, which from what I’ve read, is completely different and separate from your site. But I digress. If you would like to discuss this further, email is in my sig.
    Also wanted to take the time to thank CrossFitNYC for all the great articles and coaching tips over the years. I’ve been a long-time lurker, but haven’t had any particular reason to post before now.