Wednesday 130220

Black Box WODs [remember this is a TESTING day!]:
A: Take 15 minutes to work up to a 1RM Overhead Squat.

B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale if you do not need to

Beginner WODs
A: 3 sets not for time: 10 ring row, 5 ring dips/10 ring pushups, 15-20 back extensions/good mornings

B: 4 sets: on a 4 minute clock complete 3 rounds of 10 pushups, 10 KB swings, 10 situps – rest if you finish before 4 minutes, move onto your next set if you do not complete 3 rounds in 4 minutes

CFE WOD:
In teams of 3-5 people be the first to finish this CFE WOD! Start with whichever modality you choose and also divide up the duties how you see fit based on each individual’s perceived strengths, then see if you chose wisely to finish on a strong note.

2000m row
200 pushups
200 air squats
200 kettlebell swings
200 sit-ups
200 burpees

Coach Sofia’s “Fat Wednesday” Elements grads:
fatwednesday_sofia

Why weighted squats beat kegels
Two ways to rope climb with Jason Khalipa (video)
Super-sized Americans need the choice of fewer fries
Crio bru: A cocoa-based chocolate-like drink
Don’t be a crossfit *sshole
Our upcoming schedule changes, beginning Monday, March 4th!

Coach Nick’s 8am Elements grads: (from left) Julia, Dan, Pat, and Brian:
8am_Julia, Dan, Pat, and Brian_nick

Here’s what’s on tap for Thursday’s classes:
Black Box WOD and Beginner WOD:
[Black Box scaling:] A: 2 Snatch Hi-pull + 1 Snatch x7 sets

[Beginner scaling:] A: 2 Snatch Pull + 1 Hang Snatch (above the knee) x7 sets

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

CFE WOD:
4 rounds for time:
SPRINT ALL OUT 10 sec
Rest 15 sec
SPRINT ALL OUT 15 sec
Rest 30 sec
SPRINT ALL OUT 20 sec
Rest 45 sec
SPRINT ALL OUT 25 sec
Rest 60 sec
SPRINT ALL OUT 30 sec
Rest 90 sec

Responses

  • T-Money

    What exactly is the Team Practice WOD? Is it open to everyone? How good do you have to be to join?

    • Hari Singh

      The Team WOD’s are open to members who are interested in competing either as individuals or as members of the CrossFit NYC team. The next round of tryouts for the team will be the CrossFit Open. If you are interested, you should let Avery know after you have done and posted your results for all five Open WOD’s. A more detailed post from Avery will be coming shortly.

  • http://www.facebook.com/hilores Amber Rodriguez

    |6:45a|
    A: 83# – PR by 20#, but the last time I tested my 1rm overhead squat was July 2012. So, yeah. Progress. (And thanks for an epic save by Sheryl & Will on my 88# attempt – that could’ve been ugly)

    B: 4 rounds + 5wallballs. That was rough.

    |8a – CFE|
    I have no idea what my group’s time was, but I remember it was a close one. GREAT team WOD!

  • Joe W

    A: wasn’t going for a 1RM due to a lingering shoulder issue, but worked up to 205
    B: 7 Rds + 10 KB Swings.

  • Aaron Segal

    A. 195
    B. 6 rounds, two of my least favorite exercises 1.box jumps 2. wall balls

  • Jonathan P

    OHS 195. PR by 25 (sort of… when I did 170 it was with a 5s pause)
    5 rounds + EIGHT box jumps, fell off the box for my last two jumps :(

  • Judy

    OHS 68# – 1st time, so PR!
    6 rounds rx

  • Craig T

    OHS – 135 (PR – I suck at these)

    7 rounds + 3 KBs

  • http://www.facebook.com/kaylin.rostron Kaylin Rostron

    A: OHS 113# – PR
    B: 7 Rds – rx

  • David Stogsdill

    3:00 WOD

    OHS @ 135# (pr +30#) felt solid, ran out of time
    5 rounds + 10KBS + 9 WB RX’d

  • Shannon D

    OHS 88lb
    5 rounds 6kb swings (24 in box)

  • Jason L

    OHS – 185# PR
    5 rounds, 28kg Bell. Back tightened up I assume from OHS

  • Mike W

    A: OHS 135#
    B: 6 Rds + 10KB + 10WB

  • http://www.facebook.com/alissa.vladimir Alissa Vladimir

    I went from 58# in my OHS in November to 78# yesterday! I did 5 rounds rx yesterday.