Thursday 130627

Black Box WOD/Beginner WOD:
Work up to a heavy single back squat

Competition Team WOD:
Part A. 5×3 Strict Press
Part B. AMRAP 30 on/30 off for 12 minutes: 135/95 # push press (odd minutes), pull ups (even minutes)

(photo credit: Alex Robleto)

Now is the time: Sign up for Hope for Cures @ CFNYC on Sat., July 6th!
CFNYC Athlete Profile: Tim Broder
A house not for mere mortals
HuffPo on CrossFit
How to deal with pain to be mentally tough
The rise of the minimalist workout
ANNOUNCEMENT: Games tix/automatic registration/July schedule/storage bins

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

Black Box WOD/Beginner WOD:
Five rounds:
2 minute AMRAP: American Kettlebell swing 24/16 kg
2 minute AMRAP: Burpees
2 minute AMRAP: weighted sit-ups 45/25

Competition Team WOD:
Part A. Muscle Snatch 3×3
Part B. 20 minutes to work up to a heavy snatch.
Part C. Power Snatch: For 5 minutes, every 15 seconds perform 1 snatch (20 total). Rest 3 minutes. 2 minute AMRAP ring dips

‘Catch Me If You Can’

2 groups. One chases the other.

Group A gets a 3min head start. Then group B will start. If you are a member of Group B and you don’t finish ahead of someone in Group A, you will do 25 burpees at the end. If a member if group B catches AND finishes ahead of a member of group A, then that Group A athlete does 25 burpees. **The only CrossFitters who don’t do burpees are those in group A who don’t get caught and those in group B who catch someone in group A.

The WOD:
800m run
80 squats
60 sit-ups
40 push-ups
400m run


  • stevenrerickson

    6 am new PR 245 back squat

    • Anthony

      Great job Steven!!

      • stevenrerickson

        Thanks Tony! Where have you been brother? We miss you!

        • Anthony

          I have been hitting the 5:45 at 26th….Got 275 PR this am….Looking forward to tomorrows HERO…

          • stevenrerickson

            Nice! T-man! Opted out of tomorrow’s, feeling a little beat up lately. Gotta refresh. Good luck tomorrow. Say hi to Jon and Kyle for me.

          • Anthony

            You can NOT opt out….sign up now….I’ll see ya at 5:45…..

  • AndyK

    Can we get today’s Competition Team WOD worked into the programming for the non-competition groups sometime soon? That looks like a great workout!
    Worked up to 245, have been at that weight for a while, but more consistent with full depth.

    • Kyle J Smith

      It’s in the queue

  • BenS

    Worked up to 305. First time over 300 since a cameo last summer.

  • Anthony

    I have been hitting the 5:45 at 26th….Got 275 PR this am….Looking forward to tomorrows HERO…

  • Jana B.

    Worked up to 193#. 15# PR!!!!!! So fucking excited!!!

    • michael saterman

      way to GO!

    • Jessica Steiert

      Yeah Jana!

    • Mary W


    • reisbaron


  • michael saterman

    135(10); 185(5); 225(3); 245(3); 255(3); 255(3); 255(2)..

    tomorrow is a 30 minute WOD. DAMN!

    • Jana B.

      Yeah, kinda dreading tomorrow.

    • AndyK

      I think the “Hansen”-ish is going to take longer than the actual Hansen…

      • Jana B.

        I hope we get to listen to Mmmmbop on repeat for 30 minutes

  • Wayne

    Zen Planner shows Courtney and Sara running UWS WODs next Thursday, the 4th of July. Is that happening, or is it a mistake?

  • Kristin

    AM Results for both Coach Michael and Coach Kyle (yes yes, I realize they’re in cahoots and I’m now doing daily chores for both of them…)

  • jsg

    Re-thinking my cherished double-header Friday….CFE + Hansen = OUCH!

  • AndyK

    Speaking of the Hansen Hero WOD, what happened to the GHD’s at 28th? Are those coming back – they are the best ab workout??

  • Kristin

    Coach Kyle’s midday results

  • Matthew LeBaron

    CFE for Friday…FUCK.YES!

    • Simon E.

      I’m doing the outdoor CFE for the first time…where does it meet? Inside 28th?

  • Jim S

    Made up Tuesday’s WOD today. Just because I wanted to. Haven’t deadlifted heavy for a while.

    A: Deadlift x3 290. My previous heaviest triplet was 275 so I’m scoring this a hell yeah!

    B: tabata situp (10) lateral burpee no push (5) dbl under (20)
    Double unders all unbroken (also a hell yeah!). The burpees were tough. Legs had no more jump in them at the end of that segment.

  • Amber Rodriguez

    WAY late in posting today, but I hit a mini-PR (of 5lbs)… 160# 🙂