Thursday 130620

Black Box WOD/Beginner WOD:
Squat Clean 3-2-1-3-2-1

Competition Team WOD:
Part A. 5×5 Bench Press
Part B1. 1 arm DB or KB press 3×8 reps (41X1 tempo)
Part B2. 1 arm DB or KB row 3×8 reps (41X1 tempo)
Part C. 50 burpees for time.


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

Black Box WOD/Beginner WOD:
max handstand hold + max chin up hold + max L-Sit + max forward plank + max wall sit at parallel (after test, accumulate two minutes at worst two stations)


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Competition Team WOD:
Part A. Collect 2 minutes in an L-sit in as few sets as possible.
Part B. Power Clean Ladder 7-1 reps (warm up with 1×9, then 1×8 to find starting weight, increase load every set)
Part C. 5×1 rep Back Squats

Tempo Day: 5 Rounds of 2 minutes ‘up tempo’ with a 1-minute ‘recovery’ run in between.


  • jsg

    Worked up to 175# single (135-155-175) on both rounds. Felt strong, but still jumping too soon which is limiting weight and form….practice, practice, practice…

  • Brad Hoover

    Worked up to 145 (old PR), but failed several attempts. I think yesterday’s C&J work at CrossFit East River really affected me today. I was feeling sore during class, and feel quite sore now. Back to back cleans is not good for Brad. Not making this mistake again.

    • reisbaron

      wisdom is good

  • Zephan

    Worked up to a new PR of 185#.

  • reisbaron

    155 – 175 – 185 – 195 – 205 – 225
    …and then for shits & giggles… 235# (PR)

    Do-Wins FTW! –

    • BenS

      thoughts on the 3/4″ vs the 1/2″?

      • reisbaron

        It’s all new to me kid…chucks, socks, or flat inov8s before this past week…

    • Jana B.

      Magic shoes, right??

      • reisbaron


  • Dakota Shake Hendon

    What happened to the A and B parts of the WOD? I love strength components, but I like leaving the box exhausted and sweaty and this hasnt been happening lately.

    • reisbaron

      Being exhausted and sweaty is something that is up to you, not the WOD.

    • AndyK

      Agree, missing some of the metcons’ but something tells me they will be back with a vengeance

      • Jana B.

        See eg. Jackie tomorrow.

  • AndyK

    135-155-165 / 165-175-185. PR, but also pretty much the same as my front Squat PR. Could power clean quite a bit more. Need to keep working on squats and front rack position/hip&ankle mobility

  • Erik D

    I still can’t do cleans due to my shoulders, but I loved the program Chris set up for me:

    3-2-1-3-2-1 backsquats, with 5 Russian KB swings between each set of reps. Once through that, KB box jumps.

    KB box jumps are by far the scariest thing I’ve done at Crossfit. Not only can you not use your arms for momentum, but if you fail and lose your balance, you now risk dropping the KB on yourself! I worked up to a set of 5 with a 12kg bell and a 30″ box.

  • Anthony

    Big fan of today’s WOD. My form on the clean has become suspect (hence the popping out of the shoulder last time we did these) and I was able to spend the morning going back to basics. Adjusted my hook grip a bit, and re-learned how to position myself under the bar. Stopped at 155 but felt very comfortable with it.

  • Kyle J Smith

    Misprint above. Tomorrows wod is jackie.

    • Nadav

      I had a 7:20 am reservation for tomorrow which I wouldn’t have canceled 2 hours ago if I knew we were doing Jackie tomorrow!

    • Simon E.

      Me too! Can I have mine back as well.

  • Jonathan K

    155-185-205 | 205-225-245

  • Amber Rodriguez

    83-93-98 ¦ 103(failed at 3rd rep)-103-118(PR)

    I know, I know. Big jump on the very last set. But I was jonesing for a PR today, and I would’ve regretted it terribly if I didn’t at least ATTEMPT the 118# (previous max: 113). Lo and behold: Did it!!! ::PR jig::

  • Annie Yearwood

    3, 2, 1 = 83, 88, 93
    3, 2, 1 = 93, 98, 113 (PR)

  • Jana B.

    Worked up to 123 (pr on squat clean) and then tried 1 rep at 128…and succeeded 128!! Possibly the ugliest clean ever but it was accomplished.

  • Albert Insogna

    135,145,155,145,155,165 (PR)

  • michael saterman

    bonus…175# for PR

  • Sean Orr

    New squat clean PR @ 200#. Loving the strength programming!