Wednesday 121219

Black Box WOD/Beginner WOD:
A1: Front squat 3×3
A2: Pullup 3×8-12 (add weight if needed)

B: “Karen”
For time:
150 Wallball shots, 20#/14# ball
[Beginner scaling: 100 wallball shots, 14#/10# ball]

“The King of all AMRAPS”

6 minutes Row for calories
5 minutes AMRAP HSPUs
4 minutes AMRAP Wall Balls
3 minutes AMRAP box jumps 24”/20”, step down each rep
2 minutes AMRAP KB Swings
1 minute AMRAP burpees
-total rep count is score (including calories)

Coach Heidi took this shot and emailed it to me for the blog with the title, “The Office”. πŸ™‚ (from left: coaches Jason, Sully, and Kyle)

CrossFit Level 1 cert at CFNYC in February!
Scaling is the norm, not the exception
Walk like a fish
The Big Mac index
If Cinderella had a barbell…
In case you missed it…check out our schedule changes that go into effect Monday, January 7th!

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

Black Box WOD/Beginner WOD:
A1. Push Press 4×3; A2. 30 sec goblet squat hold x4 sets

B: For time: 50 DUs, 10 burpees, 40 DUs, 10 burpees, 30 DUs, 10 burpees, 20 DUs, 10 burpees, 10 DUs, 10 burpees

4 X 400m Sprints with a 400m jog in between


  • Sara

    If you didn’t read Jason’s article on sets and reps, please do so before going to your next class. My classes: quiz/discussion on Thursday.

  • Dropped in at CrossFit Chiang Mai today – really cool box!
    500m x 7 with 2′ rest between sets. Total time with rest: 30:05.
    Of course my only WOD during 3 weeks of travelling around Thailand would be one of my goats πŸ™‚

    • reisbaron

      I’m envious…enjoy your trip!

  • joncoffey

    A1: 205

    Karen: 121 @20# w/in the 10 minute cap. Probably 10 less if I had a judge. One day Karen and I will be able to spend less than ten minutes together, but not quite yet.

  • Karen: 7:58 (-1:46 from April 25th)

    • reisbaron

      You are a sick human.

  • david slifer

    A. 175 ( should of gone heavier)
    B. Karen 7:17 RX

  • reisbaron

    A: 225
    B: Karen – 11:10 – 51 seconds slower than the Open.

    Not my best week at the Box…

    • Jim S

      They can’t all be best weeks. Btw, I did Karen in 12 minutes at the open and almost died. And then the next time I did it it took me over 15 minutes. Talk about falling off the pace. Hoping to just not embarrass myself tonight.

  • Albert Insogna

    A: 115
    B: Karen 10:30. I don’t like Karen.

  • BenS

    A: 3×225, 8 pullups
    B: Karen: 9:29 rx’d (1:26 faster than June, 2:31 faster than the open)

  • Joe W

    Great day at the box yesterday. Got my first muscle-up after some great pointers / instruction from Sully. Then Clay and I proceeded to crush the rowing/KB hold WOD w a time of 5:00 rx’d. I don’t think my hamstrings have ever been so sore.

    Also congrats to Marc who got his first muscle-up yesterday as well and then proceeded to string together three in a row. Nice work.

    • Jim S

      Wow. That’s a blistering tail pipe time.
      Was a good day for muscle ups. I got three more yesterday to make my lifetime total 4. Got my first one about a month ago but just couldn’t seem to do it again until yesterday. Sully must have some kind of magic.

  • Steve Slo

    A) FS 3X3: 205#
    B) Rowing: :30/:30r
    1) 165m
    2) 161m
    3) 158m
    4) 158m
    5) 158m
    3 minutes rest
    6) 166m
    7) 159m
    8) 155m
    9) 155m
    10) 156m

    … Currently on the m60 to LGA. This is what hell is, i’m sure of it.

    • reisbaron

      Yeah but hell is cheap and easy. Enjoy the ride…done it many times myself.

  • Jim S

    A1: 205, 205, 205 (that’s a personal best)
    A2: strict. 12, 12, 12
    B: Karen. 13:21 1:21 off my best time. Karen is my nemesis. She really taxes my old oxidative phosphorylation pathway. πŸ™‚

  • 9:53 rx