All WODs: Saturday 120825

REMINDER! This weekend and every weekend, all WOD classes take place at our 44 W. 28th St. location ONLY! Thanks!

Black Box WODs (check schedule for times)
A: Extended mobility work

B: “Jeremy” De-Loaded
21-15-9 reps for time:
PVC Overhead squat

Beginner WODs (check schedule for times):
A: Clean 3×5
B: Jerk 3×5

High Noon Hero WOD at noon and 1pm:

This week will be “Ryan”:

Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

IMPORTANT ANNOUNCEMENT! We have leftover “500 Strong” t-shirt inventory and we’re offering these extras for sale at $10 each or 3 for $25 only to those who participated in the CrossFit Open at CFNYC. See Patrick to buy one (or several!). Inventory located at 28th St. location only. QUESTIONS? Please email Patrick (Patrick AT crossfitnyc DOT com)!

Here’s what’s on tap for Sunday’s Black Box WODs (check schedule for times)
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Here’s what’s on tap for Sunday’s Beginner WODs (check schedule for times)
A: Extended Mobility

B: 21-15-9 reps for time:
PVC Overhead Squats


  • Jared Holst

    RE: Sunday’s WOD: Didn’t we just do Angie a few days ago? What’s the reason for doing it again?

    • If you look back through the archives of the main site, there’s a very long history of the same WODs coming up again multiple times within a short period of time.

      The same thing happens in real life. If you go skiing for a long weekend, you don’t ski Friday, take Saturday off to sit in the lounge, then ski again Sunday; you hit the same work, the same muscles and metabolic systems, hard, three days in a row. As training, it’s therefore sometimes useful to practice that, hitting the same (or similar) workouts in relatively close succession.

      Additionally, CrossFiting is a skill in and of itself; getting faster at WODs is, to some degree, a matter of practice, too. Improving strategy, pacing, etc. can all impact your performance substantially, so doing a WOD again while the last go is still fresh in your mind is a great chance to work smarter the second time through.

  • joncoffey

    A: Apologies to Shannon for all the sweat.
    B: 5:34 45#

    Coach Ryan Fashion Update: U Jelly Coach Ryan?

  • Julie of Ithaca

    Jeremy: 5:06

  • Andy Graves

    Jeremy 4:34 45#empty bar
    Coach Jason had us mash our shoulders with the collar of the bar bell. New painful shoulder mashing move.