Thursday 120927

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

B: “Isabel”
For time:
Snatch 135#/95#, 30 reps

Beginner WODs (check schedule for times and locations):
A: Find 1 rep max on the press

B: 12-Minute AMRAP:
5 Overhead Squats (75#/53#)
10 Thrusters (75#/53#)
15 Pull-Ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 Rounds for time: Run 400m then complete 25 Double Unders (or 50 Singles) & 25 Situps

Coach Melissa writes: “Me and Mel from CFNYC along with Alicia and Lauren from CF Metropolis part of Team SLAM. CMC was a blast and it was so awesome to watch my team push through: Lauren twisted her ankle and still powered through strong, and Alicia is terrified of heights. Watching them both conquer their fears was awesome and so rewarding!”

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Stacked against you
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Grass-fed red meat halves the risk of depression in Australian women

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

Black Box WODs (check schedule for times and locations):
A: Back Squat 3×3 @ 75%

B: Find your 3 rep max on the weighted pull-up

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Isabel”
For Time: 30 Snatches (95#/63#)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!


  • Justin Katz

    Black Box WOD
    B: “Isabel”
    4:16 33#

  • joncoffey

    6:15AM Beginners’
    A: 135#
    B: 4+5 @ 75#
    Koach Kyle taking cues from Bo to remind me how messed up my upper left back is. Still a work in progress…

  • reisbaron

    Isabel 3:51 @ 95#

    Had to keep it light…thumb still wonky so I’m avoiding heavy hook-gripping. Would love to take a crack at 135# once it comes around…

    Excellent warmup, mobility & cash out today, even though I felt only one of those went well for me…

  • Isabel 5:47 @115#, warmup and cash out was harder than the WOD.

  • Jana B.

    A: Isabel 4:38 73#
    B: Row 30:00 min (6033m)

    • reisbaron

      Rowing fiends are popping out of all corners of both locations… #scary

      • Jana B.

        Just remember, I am the original! (its only because I hate running)

  • Jeff D.

    A: 125# (down from 135# during Crossfit Total)
    B: 4 rds + 5 + 1 @75#

    Chronic piriformis syndrome has fired up pretty bad. Might be sidelined for a bit…

  • Jason L

    Wills special tabata-esk but not really, but kind, but not at all, but proportionally the same time scale of awesomeness as 4th floor was locked down. 8 rounds x 30 secs KB swings (2pood), 30 secs burpees, 30 secs rest
    Total Score: 157. BRing on Isabel tonight…or tomorrow

  • Andy Graves

    Isabel 3:34 95#

    Cash out was lack luster solely because Sully hacked most of his beard off. Bet he can’t even squat his body weight. Will take months to get his beard mojo back.

  • Jim S

    Did yesterday’s 1RM press. 120lbs.
    Practiced some snatches but didn’t do Isabel. Nursing a sore left knee still (I think it’s an abrasion to the MCL) and today had the extra fun of a lower back spasm from those deadlifts a couple of days ago.
    Cashed out with a bunch of strict pull ups and push ups.

  • David Stogsdill

    4:45 Black Box WOD
    First day back after a week off in Kansas, good to be back.

    Warmup: 5 rounds of: 30 sec Max DU’s/30 rest – 137
    Max height Knee to Feet jumps – 4 #45 plates
    Isabel @ #75: 3:28 (should’ve gone a bit heavier)
    Tabata Roulette cashout

    • Andy Graves

      Tabata Roulette cash out sounds lethal but Sullys version (with that god awful nearly hairless totally mojo-less face) was sad. I can’t remember them all but a few I remember, bunny hop, leap frog, one was whistle as loud as you can. Come on, it was like a couch potatoes GPP drill. You did kill that knee to feet jump, nice work.