All WODs: Sunday 120826

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)
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

Sofia’s latest Elements grads, The Wodkillaz!

Here’s what’s on tap for Monday’s Black Box WODs (check schedule for times and locations)
A: Find your one rep max on the back squat

B: 5 Rounds for time:
5 30” Box Jumps
5 Clapping Pushups
5 Toes to bar

Here’s what’s on tap for Monday’s Beginner WODs (check schedule for times and locations)
3/4 “Angie”
For time:
75 Pull-Ups
75 Push-Ups
75 Sit-ups
75 Squats

Here’s what’s on tap for Monday’s CFE running WODs at 6am, 7am, 8am (meet at 28th St.):
6 X 150 yard Shuttle Sprints on 2:00. The rest is the remainder of the 2min and repeat.


  • Pat McCarty

    Just double checking – my daughter and I are in town and want to come to your 1:00 pm class tomorrow (Sunday). We should report to 44 W. 28th st, correct?

    • RyanCWoods

      That is correct. Come by a few minutes early to fill out a waiver!

  • Jana B.

    Why are we doing Angie twice in the same week?

    • Justin W

      Good q, is this correct?

    • Joshua Newman

      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.

  • Aaron Frank

    Any chance of evening Crossfit endurance WODs ever happening?

  • Jim S

    Spent this week working out at Crossfit South Bend in Indiana. Nice people / nice place. Today we warmed up with 12# sledge hammer swings on tractor tires. That is some cathartic shit.

  • Jana B.

    A: 1/2 Angie: 12:44 (with how much full Angie sucked still fresh in my mind I just didn’t have it in me to do the whole thing again)
    B: Row 5000