Monday 130624

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:
Part A. OTM 16 minutes: odd minutes: 10-15 unbroken wall balls (20/14#), even minutes: 20 unbroken double unders
Part B. “Jackie” 1000 m row, 50 thrusters (45#), 30 pull ups (10 minute time cap)

15X:20 sprints with :20 rest


We’ve raised over $1,000 already for Hope for Cures, won’t you join us? (details)
Two teams disqualified from 2013 Games
Repetitive strain injuries tutorial
Fix your kettlebell swing
Why do we use this word?
Healthy travel hacker
Automatic Class Registration Based on Membership Seniority

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

ANNOUNCEMENT: Because of plumbing repairs at 28th St., there will be no water in the entire building between 5:00 A.M. and 7:00 A.M. on Tuesday, June 25th. This shut down is not related to any work on our floor and is building-wide. Showering will have to take place at 26th Street for our entire membership from 5:00 A.M. through 7:00 A.M. Thank you for your understanding!

Black Box WOD/Beginner WOD:
A. In 25 minutes, work up to a heavy set of 3 deadlift
B. Tabata (8 rounds each 20 seconds work, 10 seconds rest, rest 1 minute between movements): sit up, lateral no push up burpee, double under

Competition Team WOD:
Part A. Work up to a heavy set of 5 Deadlifts, reset each rep.
Part B. 6×3 Pause Front Squats


  • Kyle J Smith

    Spread the news… Hero WOD coming up on Friday. Hide your kids, hide your wife.

    • disqus_VT9ukoF130

      For the uninitiated… What does this mean?

    • Ben

      awesome. normal WOD times or special signup?

      • Kyle J Smith

        normal sign up.

    • Erik D

      Thanks for the heads up! I reworked my schedule just for it. (Still bummed I missed out on the last Filthy Fifty due to a rest day.)

    • iRon Bucks

      Dang!!! No room on the waitlist for my normal class time on Wed or Fri. Maybe I needed a week off anyway. I’ll still be screaming at you from a distance.

      • BenS

        Do advance sign up. It’s done wonders for my routine.

  • Kristin

    26th Street AM Helen-ish results

  • Brad Hoover

    Partnered with James. I ran first. WOD: 3 + 10.

  • michael saterman

    Partnered with Reis. He ran first…so….I hit 5+13

    • reisbaron

      …and I hit 3 + 22 (red band). Michael you’re a trooper to go into a WOD knowing your work correlates to my run time…masochism is alive and well.

  • reisbaron

    For today’s WOD on Beyond the Whiteboard, you can score it two ways. Since there’s no way to know the length of anyone’s WOD ahead of time, I put in a generic mile time trial and a 10-minute AMRAP that you can fill out separately if you like.

    However, if you know your combined run/work time, you can create the WOD with the exact times by going to the top and clicking on “Log / Workout / Multiple Movement / AMRAP with Buyin” and creating the WOD from there. Email me with any questions at

  • Crawford Roark

    6 + 2. What a great way to start a Monday…

  • Amber Rodriguez

    Worked with Rachel, and I ran first… 3+13 (green band)
    I’m the one usually amped about these running WODs, but upon returning from my mile to complete the AMRAP, my reaction can best be described as…

  • Kristin

    Kyle’s midday Helen-ish results

  • stevenrerickson

    Love the fact the showers at 28th are nearly done, but did anyone give much thought to how long it will be until someone comes walking out of there with a huge bleeding gash in their head due to the new suspended cubbies?

    • They’re a mess, we know; the finished product is pretty far from our architect’s sketches. We’re working on improvements, stat. (Along with such innovations as putting locks on *all* the stall doors.)

      • stevenrerickson

        I don’t like to complain in general, but this one seemed serious. One of the things I really really appreciate about crossfitnyc, is the fact that you listen to reasonable feedback from your members. It makes me even more proud to be a member. Thanks for all you do day in and day out!

  • Jim S

    Did a five hour airplane seat wod and then:
    7:28 mile / 3 rounds
    Felt really off and slow on both.

  • Annie Yearwood

    4 + 27 rx

  • Albert Insogna

    4 + 12