Thursday 130509

Black Box WOD/Beginner WOD:

A. Power snatch + overhead squat 5×1+2
B. 21-15-9 Russian kettlebell swings 2/1.5 pood, box jump

Competition Team WOD:
A. TEST: Find a max height box jump in 15 minutes.
B. TEST: Max reps burpees in 3 minutes.  (Use 13.1 Crossfit Open Standards for burpees)
C. Front Squat OTM: 10×2 reps – increase load across sets (no failed reps today)

4X4min up tempo with 1min ‘recovery run’ in between


You (still) don’t know squat
Better eating through mindfulness
Bad habits of the power clean
Un****ing your mind
Super-slo-mo Oly

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

Black Box WOD/Beginner WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups or ring rows
50 Kettlebell swings, 1 pood/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Banded good mornings or supermans
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders (150 single unders)

Competition Team WOD:
A. TEST: Find a 3 RM push press
B. TEST: Rowing Intervals. Row 500 m – Rest 90 seconds – Row 500 m
C. If time: 3×10-20 unbroken toes to bar

Tempo 3X5min up tempo with 1min ‘recovery run’ in between.


  • Amber Rodriguez

    CFNYC: Making Fridays EVEN BETTER. 😀

  • Kyle J Smith

    AM :45 results

    • lawyer aka photogrrl

      women at the box are snatching and oh-squatting heavy –i’m impressed!

  • Kyle J Smith

    Yesterday’s Lunch Time Beginners Results

  • reisbaron

    Hot shoulders this week…I let Scott Root dictate the weight (congrats on the PR!)
    A: 95 – 115 – 135 – 140 – 140
    B: 5:16 RX’d

  • Doug Stroup

    is fridays WOD a partner wod?

    • reisbaron


  • Zephan

    a) power snatch: 95# (kept leaning forward on my toes)
    b) 3:25

  • Jim S

    Snatch is really coming along with my improving ability to get my shoulders into the right position (finally).
    A: 95, 100, 105, 105, 105
    B: 3:56 (45lb KB, the only one I have here).