Friday 130531

Black Box WOD/Beginner WOD:
20 minute AMRAP: 30 double unders, 20 reverse lunges with plate overhead 45/25, 10 weighted sit ups 45/25

Competition Team WOD:
Part A. Clean Complex then Squat Clean Ladder 6-1 reps

Part B. 5 minute AMRAP:
2 power cleans (135/95)
2 burpees
4 power cleans (135/95)
4 burpees
6 power cleans (135/95)
6 burpees…etc.

Part C. Collect 2:00 minutes in an L-sit in as few sets as possible.

Tempo Friday. We will start at :30 seconds up tempo, and add :15 seconds to each interval until we get to a 2-minute interval–7 intervals in total. The ‘recovery run’ in between each interval will be :30 seconds.

Coach Heidi surveys her students:

SCHEDULE CHANGES, effective June 3rd!
Breeding the nutrition out of our food
Energy-efficient lighting may worsen sleep deficiencies
Is it better to walk or run?
All you need to know about CF Games tix for CFNYC members

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

Black Box WOD/Beginner WOD:

A. In 25 minutes, work up to a heavy set of 2 front squats Tempo: 23×2
B. For quality: Max strict pull up in 5 minutes

Competition Team WOD:
Skill: Rope Climbs (accumulate 6-10 rope climbs working on foot work)

A1. Weighted Dips 3-4 reps x 4 sets
A2. Weighted Chins 2-3 reps x 4 sets, rest 2 minutes between sets

B. Snatch Complex, then work on Snatch Technique for 25-30 minutes.

C. For time: 50 wall balls (25/16#), 40 pull ups, 30 thrusters (95/65#)

D. 2 sets: max plank hold alternate with a max neutral grip pull up hold.


  • Kristin

    Kyle’s AM Results at 26th Street

    • AndyK

      Kyle, is part B tomorrow to see how many strict pull-ups you can get over the course of 5-minutes (broken as needed), or to go for a max-unbroken set within the span of 5-minutes?

      • Kyle J Smith

        “see how many strict pull-ups you can get over the course of 5-minutes (broken as needed)” – i don’t recommend ever taking a set to failure or you will not enjoy the rest of the AMRAP very much 🙂

    • Ben

      good thing they are getting rid of that 7:45 class, no one ever seems to go

      • Kameron_K

        Nice sarcastic dig at Hari, Court, and Josh. This type of post is completely unnecessary. You said your piece already on the schedule change post. Get over it or get going. Negativity not welcome here. Thanks.

  • AndyK

    Deceptively tough WOD today – the overhead reverse lunges were really taxing on the shoulders. I guess I need to just start holding things over my head more!
    8+30, Rx

  • Brad Hoover

    6 + 31 reps (single unders). Agree with Andy – deceptively hard WOD due to the overhead reverse lunges.

  • AndyK
    • reisbaron

      Definitely…thanks for sharing.

  • Jana B.

    8 rds. This WOD was do much fun.
    DL: 3-3-6 (153-173-193)

  • AllisonNYC

    I love that Puppy! She’s so cute!

  • 7 + 52 rx

  • Jim S

    It was > 90 degrees in my garage today. That was fun.
    Rx 6+30+4 And now I’m icing my shoulder.
    Wish I wouldn’t have looked at Kyle’s post below. Now I feel like a slug. Thanks Kyle.

  • Amber Rodriguez

    7+15 RX… On the Overhead Ouchies bandwagon. But this was an amazing metcon. Tons of fun.

    My double unders get so, so, SO sloppy when I’m fatigued. Note to self. :/