Wednesday 130424

Black Box WOD/Beginner WOD:
Bear complex:
5 rounds:
3 reps of the complex-
Power clean
Front squat
Push press
Back squat
Behind the neck push press
(Add weight each round, work to heaviest set possible)

“Time To Chip Away”
Row 1500m
30 Ring Lat Pulls
30 Goblet Squats
30 KB swings (32#/16#)
30 Pull-ups
30 Box dips
30 Wall balls (20#/14#)
30 Push-ups
30 Sit-ups on the GHD

Big congratulations are in order for Sean!

Click here for free tickets to the Northeast Regionals for CFNYC members!
UPDATED: May 2013 Scheduling & Programming Changes

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

Black Box WOD/Beginner WOD:
[UPDATED:] A. Hang Clean 6×2 (work up to the heaviest set possible with perfect form)
B. 3 rounds: 15 box jumps, 12 unbroken pull ups, 9 plate ground to overhead 45/25, rest 2 minutes (lower rep range if you cannot complete unbroken)
Score is total time

Tempo day 4X3min up tempo with 1min recovery ‘run’ in between


  • Hari Singh

    Congratulations, Sean!

  • AndyK

    Way to go Sean!

  • Congrats Sean. Excited to see you on the big stage. Also, is anyone going on Thursday night and looking for lodging?

  • Shannan

    Congrats Sean!!!

  • Congrats!!

  • Mael Bredeche

    Congratulations Sean!

  • Congratulations Sean!

  • AndyK

    For today’s CFE’rs I logged the workout on the Whiteboard, feel free to use my log as a way to log yours

    • reisbaron

      You can find it here:

      • AndyK

        Thanks Reis. There were a few changes this morning, no goblet squats, and since the KB swings were American, the RX weight was 24kg.

    • SimonM

      Awesome – thanks

  • Paul Booth

    Congrats to you Sean!

  • Andrew

    Congrats Sean.

    Worked up with Bear to 185#, was able to get 1 round at 200#.

  • keller

    “Please update your biographic information”

    Height: 5’9″ (…..including lifting platform while wearing oly shoes on top of Brett’s shoulders)

    Congrats buddy!

  • ZF

    Bear complex: 85, 105, 115, 135, 135 (failing push presses)

  • Bear complex: 65, 75, 85, 95, 105

  • SimonM

    Congrats Sean!

  • reisbaron

    What an amazing accomplishment Sean. The barrier to entry is so high now for Regionals you should be so proud to make it to such a huge stage. Well done!

  • jsg

    Bear – 95-115-125-135-145 (failed on round 2 back push press but PR nonetheless, did 2 more individual (broken) rounds for “fun”)

  • Naveen

    Congrats Sean! Is anyone carpooling up to Boston to cheer him on, ideally heading out of the city on Friday afternoon?

  • Jana B.

    Congrats Sean!!
    Bear: 83-103-108-113-103
    Made up power snatches from Monday. Last set at 88# (PR). Failed 2x at 93. Will try again w/o doing Bear first.

  • Mary W


  • Jason K

    Congrats Sean – that’s pretty bad-a$$

  • congratulations Sean!

  • Congrats Sean!!

    Bear Complex: 100, 115, 125, 135, 155. Last time I did Bear Complex was 7 rounds, 7 reps a couple months ago. Last set I had used 125#. Don’t know I can say I PR’d the Bear Complex. Can I?

    • reisbaron

      …not if you’re just comparing to that one previous WOD. It would be the same to compare back squat 3-3-3 to back squat 5-5-5. It’s a different workout, even though it involves the same sequence of movements.

      The original Bear Complex WOD ( is five rounds of seven sets of the sequence without resting the bar on the ground, increasing weight each time. Crossfit NYC has programmed at least a handful of variations, including today’s.

      • Yeah I know. Kind half joking about the PR. Thanks for the info though.

  • Congratulations x1000, Sean!

    (10am, Bear Complex: 53-63-73-83-88. Push press from the back caused me some trouble, as usual. Grrr.)

  • 73, 83, 88, 93 (couldn’t get the last back behind the neck), 93 (did it! Thanks Kevin)

  • Congrats Sean! It’s great to know we’ll have you repping CFNYC.

    Bear Complex: 95, 95, 115, 115, 135 and a threw in an extra round at 155.