Friday 130621

Black Box WOD/Beginner WOD:

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.


Join CFNYC for Hope for Cures (Sat., July 6th)
Automatic Class Registration Based on Membership Seniority
Sy Perlis, 91-Year-Old Weightlifter From Arizona, Breaks Bench Press Record
When is a calorie not a calorie?
28 strength-training lessons
Orthotics guide
I know what you think of me

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

Black Box WOD/Beginner WOD:
Work up to a heavy set of three back squat
Cash out: 4 rounds- 30 seconds air squat, 30 seconds static hold at parallel

Competition Team WOD:
Part A. 3-3-2-2-1-1 reps, Snatch Balance with 2 second hold in the bottom, increase load across sets
Part B. Below the Knee Snatch+High Hang Snatch – work up to heaviest double in 25 minutes.
Part C. For time: 1000 m row, 75 wall balls (25/16#), 50 toes to bar, 40 pistols (20 each leg)


  • Wayne

    Anyone know who’s subbing for Nick tomorrow?

  • BenS

    Jackie: 9:01 rx’d

  • AndyK

    First time with Jackie – 7:37 Rx. Finished the row around 3:22, need to push the thrusters a bit harder next time.

  • Kristin

    26th Street am “Jackie” results

  • Mary W

    Yea Claire!

  • Brad Hoover

    Jackie: 10:22 Rx. A PR from my 11:15 time in DC 5 weeks ago. Row about 3:50, thrusters felt good, pullups were very slow and absolutely where I can improve the most. I like this benchmark WOD a lot.

  • Zephan

    9:10 Rx

  • Amber Rodriguez

    First Jackie: 10:40 (green band)
    I must learn to be ONE with the thrusters… ommmm….

  • Jana B.

    Jackie: 11:54. Thrusters were a bear. As usual.

  • Kristin

    Coach Kyle’s midday Jackie results

  • Annie Yearwood

    10:04 rx

  • Jim S

    Had a squatastic workout at NorCal Crossfit two days ago.
    Back squats 5,5,5,5,5 (205)
    Front squats 3,3,3 (185)
    Followed by 15/10/5 135lb front squat / hspu 8:20
    Today I am DOMS hobbled.

  • Davidslifer

    7:39 RX

  • KevinBoul

    9:08 2 min. PR from 10/12. Still slightly disappointed with the time.