Thursday 121220

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

B: For time: 50 double-unders (DU’s), 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

Coach Heidi’s 8am Rock Stars!

Hunger don’t give a sh*t
Josh & CFNYC featured in DuJour magazine!
Powerful language vs. victim language
The power of concentration
Cookie-dough fudge

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

Black Box WOD/Beginner WOD:
A: Hang snatch 3×3
[Beginner: Hang power snatch if mobility-restricted]

B: Snatch deadlift 5×5 [Black Box scaling] or 3×5 [Beginner scaling]

Tempo Day Friday. The interval Scheme is 2 minutes on, 1 min off, 3 minutes on, 1 minute off, 4 minutes on, 1 min off and then back down.


  • Justin Katz

    A1: 4X3@ 135
    A2: 32kg
    B: 6:44 (lateral jumps)

  • reisbaron

    A1: 145 – 165 – 185 – 205* (tie)
    A2: 20kg

    B: 12:31 (lateral jumps)

  • Albert Insogna

    A: 135# and 24kg. I discovered what a real goblin squat was this morning (thighs parallel to ground) and oh sweet baby I’m gonna feel that tomorrow.
    B: 5:17

  • Aaron Segal

    A. 185 185 185 195×2 something feels very off here
    B. 6:31 rxd, if dunders were not in this workout it would have been much, much faster. could not get them going

  • A: 155, 155, 155, 155
    B: 9:47…The moment i thought i somewhat understood double unders is the moment they vanished from my repetoire.

  • Jeff K

    5:06 rx

  • BenS

    If anyone wants to try an interesting partner wod, I did the following at Crossfit Integrity in Charleston, SC today (w/ snatches at 125#, clean & jerk at 145#, and clean at 165#, completed 75 double unders, for total score of 4425)

    With a continuous clock, complete the following: (teams of two)
    -Max load snatch in 8 minutes (10 attempts per teammate)
    -30 handstand pushups per team in 2 minutes
    -Max load clean and jerk in 6 minutes (10 attempts per teammate)
    -30 pullups per team in 2 minutes
    -Max load clean in 4 minutes (10 attempts per teammate)
    -Max rep double-unders in 3 minutes

    -each team may have two barbells (one per teammate) for the lifts – or one can be used if both teammates are using the same load for each lift
    -for each lift movement, the load will stay the same for all attempts throughout the timeframe for that movement
    -teams may add load during the 2 minute HSPU and pullup segments for the next lift segment
    -loads must stay the same during each lift segment
    -strategize before the WOD and choose loads wisely that will raise your total but sized enough to compete 10 attempts per teammate within the timeframe
    -to have all lifts count for the final load total, they must be completed within the timeframe
    -handstand pushups and pullups can be done by one member or both, just as long as 30 are complete within the 2 minute timeframe
    -one person working at a time on each movement, with the exception of double-unders (both teammates)
    -both teammates will complete the double-unders at the same time for 3 minutes

    Score is total load added amongst all successful lifts (within timeframe) for each team (teammates loads are added together for one total load)

    -subtract 5lbs for each incomplete handstand pushup
    -subtract 5lbs for each incomplete pullup
    -add 1lb for each successful double-under

  • Jim S

    A1: 135, 145(2,f), 135, 135
    A2: 45lb kb
    B: 11:30

  • joncoffey

    A1: 135lb
    A2: 20kg

    B: 10:36(?)

    T-Shirt slogan of the day, courtesy Coach Sully: There comes a time in every man’s life when he must put away childish [parallettes].

  • KevinBoul

    A1. 115,115,125,125
    A2. 24kg

    B: 6:20