Friday 130517

Black Box WOD/Beginner WOD:
A. 3 rounds: 6 minutes work, 4 minutes rest: AMRAP 5 pull ups, 10 push ups, 15 air squats (Goal is more rounds than last “Cindy”)

Competition Team WOD:
TEST: Establish a 1 RM Clean and Jerk

ONE MILE TIME TRIAL. It’s time to test your one mile time. Get ready to run and run fast!

GOOD LUCK at the Northeast REGIONALS, SEAN M.!! Click here to read our blog profile of Sean and click here to see what workouts he’s doing today at Day 1 of the NE Regionals! 🙂

The importance of being more than just a CrossFit athlete (or how not to bore your friends and family)
The Tao of snatch, Lesson 2
Some of my best friends are germs
You’re not making The Godfather: Stop taking your training so seriously
How to think about our steroid Supermen

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Hang squat clean: Work up to a heavy single
B. Alternating rounds with a partner: 20 minute AMRAP- 10 power clean 135/95, 15 no push up burpees over the bar

Competition Team WOD:
TEST: “Fight Gone Bad”


  • reisbaron

    1 Mile time trial – 11:43
    Yes the exercise was running…shut up…

  • jsg

    7:00am CFE – 1 mile time trial = 6:37

    8:00am WOD – Cindy – 15 rounds + 2 pull-ups Rx

    • reisbaron

      Saw you doing pullups as I walked out with my tail between my legs…nice work man…

    • AndyK

      Solid on both accounts!

  • 15+10 Rx. Awesome take on Cindy breaking it up into 3 rounds. Cindy never gets old.

  • AndyK

    I like Cindy more with some rest built in! 20+18 Rx (vs. 17+25 Cindy)

  • Albert Insogna

    WOD: 20 rounds even. Failed to beat my last Cindy, but that probably has more to do with not having crazy fast Cindy-guy Damien next to me.