Sunday 130623

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY.

Black Box WOD/Beginner WOD:
100 burpee box jumps for time

Competition Team WOD:

Coach Nick writes: “CrossFit Milano will be my box away from home when I’m traveling to Italy for work. Fun people (and the hardest warmups I’ve done). I was dying before we even got to the workout! Oh, and 30 burpees for being even a minute late (and all your buddies have to do 20!!). That’ll get you to be on time for your workout.”


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

Black Box WOD/Beginner WOD:
Partner “Helen”-ish: One partner runs 1 mile while the other does an AMRAP of 21 american kettlebell swings 1.5/1 pood & 12 pull ups. Switch upon mile completion. Winner completes more reps in the AMRAP.

Competition Team WOD:
To be announced.

15X:20 sprints with :20 rest


  • Anthony

    Nick. They are lucky to have you. Thanks for all of your help and patience. I love that burped penalty!!

  • Anthony

    Damn spell check!! Burpee!!!

  • Brad Hoover

    Is it weird that I feel slightly disappointed for not being around to do today’s WOD?…

    • AndyK

      Well, if you went to Sean’s class today, he upped the ante. He though 100 burpee box jumps were too boring, so instead we did 100 burpee box jumps where on the top of every minute you had to do 3 pull-ups and 3 toes-to-bar. It was brutal, but I hate to agree with Sean, way less mentally boring than doing 100 straight.

      • Brad Hoover


  • reisbaron

    Winner completes more reps in the AMRAP eh? Well I’d like to congratulate my partner in advance. You’re welcome…

    • michael saterman

      Thanks for thinking of me Reis. You gave me the time to do 5 rounds + 13.

      You had me at “run.”