All classes at 28th Street again for today (Sunday, March 18)!

IMPORTANT ANNOUNCEMENT from Coach Avery, who is teaching Sunday’s classes: All classes on Sunday, March 18th, will be at our 44 W. 28th Street location again to make classes flow smoother and so that people can make up 12.4 if needed. Keep in mind that if you are coming to do the Open WOD we would really PREFER THAT YOU COME TO THE 1pm CLASS to do it with others completing 12.4. Having a single person come in to do it at an earlier class time will mess up the flow of the regularly scheduled workout for today (posted below).

Sunday 120318

A: Press

B: Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dip

More great shots from Eric of last weekend’s 12.3:


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

A: Clean 12-9-5

B: For Max Reps:
4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men: Adv=24 kg, Int=16 kg; Women: Adv=16 kg, Int=12 kg)
Rest 60 seconds
2-Minutes of Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men: Adv=95 lbs, Int=75 lbs; Women: Adv=65 lbs, Int=55 lbs)

Responses

  • Chadron

    12.4 — 243. Preivous 150 wallballs for time was like 17 minutes. Guess that’s progress? Thanks to Dimitri for judging (and keeping me honest at least 4 or 5 times on those wallballs).

    • Anonymous

       Nice work Chadron!

  • Michael North

    For former one legged Matt M: http://www.jumpstretch.com/osc/catalog/product_info.php?cPath=36&products_id=107&osCsid=5528a3f2a4bb581cddde988f8c2f588f

    Will help the recovery… This really is Voodoo magic.

  • Anonymous

    A week ago, I could not reliably do double-unders; now I can.  I recommend this video: http://www.youtube.com/watch?v=Ix8TbKyvJcw.  (Also, practice.)

    • Kevin

      This looks familiar…

  • paul s

    can’t believe how sore 12.4 made me.  wow.  quads? anyone have any extras?

  • Jamie F.

    NYC Half Marathon 2012 – 1:55.16 (as RX’d).

    Glad to see so many CFNYC faces out representing (and spectating)!

    • Rory

      what a great weekend for a short jog :)  good werq!

    • Waltersproperty

      Nice job Jamie.

    • Anonymous

       Great job Jamie!

  • Malcolm

    Press (6 sets of 2): 115, 125, 135, 135, 135, 135
    WOD:  8:13 rx

  • Jana B.

    Press:  73-73-73-73-73-73
    WOD: 5:45 #53 and dips

  • Steve Slo

    12.4 OPEN WOD
    184 reps
    (Karen PR: 9:44)

    Genuinely surprised by how much I enjoyed this.

    • Jim S

      Nice job! My experience with Karen was a bit less pleasant. Today it feels like she charlie horsed my quads 150 times each!

  • Michael North

    12.4: 115 (an improvement from a 97 yesterday)
    Thanks to Rory (and Dickie yesterday) for keeping me honest. It’s amazing how a 6’3″ guy can miss a 10′ target?

    • Rory

      sorry for yelling at you so much!!! great improvement vs. ystdy!

      12.4: 153 10′ is very high

    • naveen

      You did this twice in 2 days? Hard core!

    • Anonymous

      Great job!

    • Anonymous

      Dude…212 wall balls in 2 days?  Holy shizznizzle…I’m still having trouble going down stairs after 150 of them…and I have no idea WTF we’re going to do about bodyweight back squats tomorrow. You comin?

  • Nick W.

    12.4 take 2 at Foundry Crossfit in palm springs: 245 reps. Squeezed out three more muscle ups which I’m happy about.

  • Mike Visaggio

    12.4 in NJ– 160. Double unders and wall balls are big goats so I wasnt looking forward to this. Afterward gave muscle ups a try and finally got my first 1. Then did 2 more, so that made up for the crappy score.

  • Asegal04

    A. 135, 135, 135, 145, 155

    B. 7:10 @ 95#. Shoulders were smoked from training with Brian. Ring dips felt better today, still one of my worst excercises.

  • http://www.facebook.com/profile.php?id=1547820025 Melissa Simson

    Wait  let me get this straight- Monday’s WOD is bodyweight squats, squat cleans and KB Swings right after 12.4? That’s just harsh!!!!!

    • naveen

      It’s a hostile workout environment.

    • Anonymous

      Yes it could make for a messy Monday after 12.4.  On paper this is my dream WOD.  After 12.4 it could switch to a nightmare pretty quickly.  #cmonquads