Team WOD!

A: Handstand Push-up Practice

B: In teams of 3:
Row 3000 meters
100 Thrusters 95#/65#
300 Kettlebell Swings 24kg/16kg

One person per station, rotate each minute, with the team picking up the rep count from where the last person at the station left off. When the total number of reps for a station are complete, that station becomes rest.

(e.g, A rows 1200, B rows 1100, C rows 700, A does 15 thrusters, B does 20 thrusters, C does 10 thrusters, A does 10 thrusters, etc…)

C: 50 Knees-To-Elbows
Each time you let go of the bar, do 5 burpees

The single plate
Lessons from elite crossfitters
2011 CrossFit Games retrospective
How to get body dysmorphia: Attend the CrossFit Games
Aerobic exercise alone does not lead to weight loss
Really? The Claim: For better hydration, drink coconut water
The games the Nazis played

As was mentioned in blog comments earlier this week, CrossFit NYC represented in a major way at the 2011 Connecticut Open Weightlifting Championships.

A huge thank you to friend-of-CFNYC Nicole W. for filming and posting all of these videos. (Click here to see her full videoset.)

Adam R.’s 2nd C&J attempt with 70kg:

Coach Kevin P.’s final snatch attempt at 93kg:

Coach Mike K.’s final C&J attempt at 115kg:

Boy wonder and future gold medalist Brian D. rocks his first C&J attempt at 137kg:

* * * * *
Here’s what’s on tap for Friday’s WOD classes:

A: Cleans 5-5-5

B: 5 Rounds for Reps
1 minute of “Cindy
1 minute Rest (resume where you left off)

For Example:

Minute 1: 5 pull-ups, 10 pushups, 15 squats, 5 pull-ups, 1 pushup
Minute 2: Rest
Minute 3: 9 pushups, 15 squats, 5 pull-ups, 5 pushups
Minute 4: Rest
Minute 5: 5 pushups, . . . , etc.

Scoring is the same as in “Cindy”: Rounds plus partial rounds.


  • kevin p

    Congrats to Adam R for some rock solid lifting and first place! Congrats to Mike K for making heavy weights look easy! Great work at the meet guys!

    • keller

      nice job adam – you arent at the gym you can drop overhead no worries 😉

      • keller

        and to kevin and mike k and brian – didn’t see the other videos after the jump!

        • They aren’t appearing on your computer?

          • keller

            adams did but i had to click into comments to see the other four, which is what i meant by “after the jump”

  • Jamie F.

    Have two extra tickets to cut copy, midnight magic, and foster the people tonight in Brooklyn. E-mail me @ jamie.i.freedman AT gmail DOT com if anyone wants them. Face Value. General admission.

  • Jenny A

    Congratulations Kevin, Mike K., Brian and Adam!!

    • Richard

      And wice work, Team E (and all teams), on today’s WOD!

  • Many congrats to you all. Very inspiring to watch…

    Shayna – 45# / (smaller kettlebell – dunno weight)
    Adam – 45# / 1 Pood
    Reis – 75# / 1 Pood

    Sara estimated our team WOD time at 15:30 for first place. We scaled the weights but also rowed our hearts out. Solid team effort…lots of new faces around the box these past couple of weeks…it’s been great getting to know so many new people.

  • Alex P

    Nice lifts everyone who competed.

  • Sam G

    Nice works guys solid lifting!

  • Lisa

    I love watching lifting videos and it was a treat to actually know these particular stars.

    Today’s workout was great, I loved the team format.
    Mike, David and I finished in 19:42 using 1 pood/1.5 pood KB’s and a range of thruster weights (53#-95#).

  • Team mongoose crushed the team wod today with a time of 15:51.
    Craig rx
    Carlos rx
    Kate scaled.

    Go team mongoose!!

  • Michael C

    Team D 15:?

    Caroline: #65, #35
    myself, John: #75, #45?

    Solid work 6:15!

  • Steve Slo

    I was on team “Jessica-Josh-Steve”
    Kb: 24kg
    Thrusters: #65

    This was fun. I did one single rep of a cashout, and realized I was already spent.

  • Sam G

    5/3/1 Deadlift

    5@ 65% 242
    5@ 75% 280
    10@ 85% 317

    up 5 reps and 7 pounds since last cycle

    Assisted exercise: back extension 10 lbs 4 x12


    15:20 1 pood bell and 65lb thrusters, dead lifts were heavy didn’t want to go for weight, stuck with good form and notched the weight down, Swings to eye level.

    Love team wods, can’t get enough of them.

  • Ralph

    Team WOD: 16:35 (85# thrusters, 24kg swings)

    Cashout: 7:23