Monday 130429

Black Box WOD/Beginner WOD:
A. Hang squat clean + squat clean 5×1+1
B. 8 minute AMRAP: 20 double unders, 15 russian kettlebell swings 2 (1.5) / 1.5 (1) pood, 10 T2B

4 Rounds of 4X100m sprints with a 100m jog in between. 2min rest between each set. Total number of 100m sprints: 16.

Coach Heidi says: “A bunch of us ran the inaugural Nike Women’s Half Marathon today and we dedicated our run to the victims of the Boston Marathon! We were not alone as there were many shirts that said Boston Strong and many cheers for us along the way of, ‘Go Boston!’ and ‘Run for Boston!’ It was a very special and emotional race for us as many in this group were at the Boston Marathon!” (left to right: Cecilie, Heidi, Sheryl, Mai, & Heidee)

So, I lost weight. What the heck do I do now?
Insane wingsuit flight through a hole in a mountain 
Proper force transfer in weight training: Grounding, contacting, & tightening
Could wood feed the world?
Squats & ankle flexibility
May 2013 Scheduling & Programming Changes


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

Black Box WOD/Beginner WOD:
A. Push Press 5×3
B. Core: 4 rounds- 30 seconds mountain climbers, 30 seconds plank hold (No score)
C. 3 rounds: 2 minute max effort row, rest 6 minutes

One mile with 20 walking lunges every minute.


  • disqus_dNDHtEUBpE

    6:00am,packed. 24 in a class is TOO crowded! 18 was already pushing it. We are losing intensity due to logistics of performing the wods.

    • Hari Singh

      This was a mistake. In anticipation of next week’s schedule change, we raised the limit for what will soon be two quadrants and two instructors.

      • disqus_dNDHtEUBpE

        Glad to hear it, I know it must be difficult to schedule everything.

        • I had the same issue. I didn’t have enough space for the WOD. Happy to hear there will be 2 quadrants/2 instructors.

  • reisbaron

    A: 135 – 155 – 175 – 185 – 205
    B: 3 + 20 (Parallette Jumps, knees above parallel)

  • AM:45 results.

  • Justin Katz

    A: 95-115-115-135-135
    B: 2 rounds +20 (lateral jumps)+15 KB Swings 32kg+5 T2B
    I think I left my yellow jump rope at 28th street on Sunday.
    If found, please post here and leave with front desk.
    Thank you

  • Jim S

    Got a single PR after the clean complex at 190lbs. Really psyched. I have 200lbs in my sights.

  • jsg

    7:00am CFE – 20:00-ish including rest periods

    8:00am WOD:
    A: 135-145-155-165(f)-155
    B: 3 Rounds + 40 SUs + 15 KBS (32kg) + 1 T2B

  • A: 65-95-105-105-105
    B: 3 rounds + 20 lateral jumps + 15 KBS (24kg) + 9 T2B

  • Anthony

    Is there a chance that all 3 locations will remain open or is 26th street being closed down once the UWS is operational?

    • Hari Singh

      We wont know the answer to that question until we see how our members distribute themselves. If we need more space in Flatiron, we will likely find an alternate to 26 Street in 2014. In any event, 26 Street will be open for the remainder of 2013.

  • A. 135, 155, 165, 175, 175, 185(PR)
    B. Parallel jumps, used 32Kg. 4 rounds + 13 KB swings. Need to get those DUs already. >_<

  • AMAZING CrossFit Women who did the DC Half – Congratulations! You’re the definition of KICKASSERY.

    A: 73-83-93-103(PR!!!)-108(PR!!) (+1 hang squat clean at 113#… WHAT!? PR!)
    B: 3 + 20 double unders + 15 KBS (24kg) + 4 knees-above-parallel raises (This was a great WOD. Happy that my grip strength is getting closer to decent.)

  • A: 83, 93, 103, 103 (hang clean PR), 108 (hang clean PR)
    B: 4 + 20 (20kg)