Thursday 121025

Black Box WODs (check schedule for times and locations):
A: Press 3×5

B: F*ck You Jana

12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

Beginner WODs (check schedule for times and locations):
A: Snatch skill work

B: “Cindy’s with some Jerk”
10 Rounds:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

CFE WODs (check schedule for times; meet at 28th St.):
Run 1 mile, lunging 30 steps every minute.

Caley writes: “Sunday was my last WOD at CFNYC for a while! I’m going on tour with a show and won’t be back for 6 months! (from left) Sarah, me(Caley), Nicole. We decided these awesome shirts would be a good Last WOD celebration :) and… Those weren’t enough for us so we did some ‘Sam snatches’! I miss the box already!!!”

I’m “that girl” yet again!
Nourish your body
Natural
Starving for a six-pack: Enjoying food is greater than perfect abs
Full-screen living
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!

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

Black Box WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: Teams of 3:
3000m Row
100 Thrusters 95#/65#
300 KB Swing 1.5 poods/1 pood
1’ per station, rotate. When reps done, station is rest.

Beginner WODs (check schedule for times and locations):
A: Press 3×5

B: 12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

CFE WODs (check schedule for times; meet at 28th St.):
Tempo Intervals 3 min ON, 1 min OFF, 2 min ON, 1 min OFF, 1 min ON, 1 min OFF, 2 min ON, 1 min Off, 3 min ON 1 min OFF

Responses

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    Ugh.. I left a whole foods paper bag that has a bunch of work material and black heels on 26th/3rd floor. I will be coming in at 8am to pick it up. Please do NOT remove it from shelves!! Need it for a trip tomorrow

  • joncoffey

    6:15 Beginners’
    A: Clean & Jerk Work. Worked up to 165#
    B: 3 min AMRAP / 2 min rest x3; C&J @125#. I wrote down 8 rounds + 5 Pullups on the board, but I’m pretty sure it was actually 7 + 5. Mea culpa.

  • Justin Katz

    Black Box WOD
    A: Push Press:105X5 105X5 105X5
    B 3+11 burpees
    Subbed lateral jumps for DU

  • NickA

    6am Blackbox:
    A: 95, 105F, 95.
    B: 4 rounds Rxed
    I’m surprised no one’s doubleunders took out the lovely light fixtures on the 4th. Before crossfit took over that floor, what the hell was that space used for?

    • http://www.joshuanewman.com Joshua Newman

      A failing graphic design studio.

      We’re working on getting the lights raised, stat.

      • Keka Schermerhorn

        | can the flooring gaps on the 4th floor be addressed as well? thank you!

  • reisbaron

    Press 5×115 – 5×135 – 4×155 (fail on 5th)

    WOD: 2 Rds + 18 Burpees (3 reps shy of just embarrassing)

    parallette jumps

    I should do this WOD at least once a week. Better yet I should work on double unders. Still so much to do…

    • Jana B.

      At least you showed up for your WOD! Now I have to do it tomorrow on principle (sigh).

  • http://www.joshuanewman.com Joshua Newman

    For anyone who missed signing up for this past weekend’s L1 Cert, we’re hosting another on January 12-13. Should be up on the CrossFit main site later today. Like the last one, it should likely fill up, stat.

    • heideet

      What main site Josh?

  • taina r.

    i would love to get that shirt.

  • Jeff D.

    4 Rds (+ 6 DUs)
    That was a ton of burpees. The problem is, the better you become at DUs, the more burpees you have to do.

  • Jana B.

    Whoever is responsible for renaming the WOD today, Thank you. That’s Crossfit love at its finest. It made me laugh out loud. I will show up and do it tomorrow if it kills me!

  • Jeff K

    Rest day. But I do have a question, does anyone have any recommendations for a particular brand of lifting belt?