Friday 130628

Black Box WOD/Beginner WOD:
Five rounds:
2 minute AMRAP: American Kettlebell swing 32/24 kg (Max per round: 30 swings)
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

(photo credit: Alex Robleto)

Attack your own damn fears
The myth of pronation and running injuries
Former CFNYCer Gillian Mounsey sets world record in the bench press!
Scientists Unlock Mystery in Evolution of Pitchers
Sign up for Hope for Cures @ CFNYC on Sat., July 6th!
ANNOUNCING: Games tix/automatic registration/July schedule/storage bins

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

Black Box WOD/Beginner WOD:
Black Box: Work up to a heavy set of hang snatch + squat snatch 1+1
Beginners: A. Work up to a heavy single overhead squat
B. Practice squat snatch

Competition Team WOD:
Skill Work: Muscle Ups or Muscle Up Progressions
(ADV: 15 MUs for time from complete hang with turnout every rep)
Part A. 3×2 Back Squats
Part B. Split Jerk Technique 10×1
Part C. For time: 21-15-9 reps of thrusters (135/95#) and Toes to Bar (12 minute time cap)


  • Kyle J Smith

    The original Hansen is 30 reps of each movement, it was switched to 2 minute AMRAPs for logistical purposes. I added “Max 30 swings per round” so that you can go heavier and still take the bell overhead. Try to get a perfect score- 30 reps per movement, per AMRAP. GOOD LUCK!

  • Wayne

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

  • AndyK

    472 total reps.
    By round:
    1) 30, 30, 50
    2) 30, 30, 35
    3) 30, 30, 35
    4) 30, 27, 30
    5) 30, 25, 30

    • AndyK

      The weighted abs after the burpees were brutal, shoulders were smoked

      • jsg

        and the weighted abs before the KBS weren’t much better…

    • Adnan

      It doesn’t matter how well I do, you always beat me!
      468, Rx.

      • AndyK

        When do you head to Chicago. Need to go head to head on at least one more good WOD. We’ve been going to Michaels 540s

        • Adnan

          Sadly, yesterday was my last day. Headed to Chicago in the morning. It’s on next time I’m back.

  • michael saterman

    422 total reps at RX.
    ….I lost my notes 🙂

  • jsg

    7:00am CFE – Group A, 10:23 – did not get caught so thankfully no burpees 🙂

    8:00am WOD – 320 total reps

    1 – 25/23/25 (24kg)
    2 – 25/16/20 (20kg)
    3 – 25/17/20 (20kg)
    4 – 25/17/19 (20kg)
    5 – 26/17/20 (20kg)

    Goal for the rest of the day: stop sweating by dinner time….for the sake of my dinner companions.

  • Kristin

    Coach Michael’s AM results

  • Kristin

    Coach Kyle’s AM results

  • Erik D

    427. Rx on the first round, but had to scale down to 20kg/35lb plate for the rest. Brutal workout. I’d rather do a double session of Murph than that again.

  • Amber Rodriguez

    No way in hell I kept track of my reps, but today’s WOD was amaaaazing.
    Great turn-out at 10am. We’re all a bunch of gluttons for punishment, apparently. 😛 Job well done, everybody!!

  • Kristin

    Coach Kyle’s midday results

    • AndyK


      • Jana B.

        Seriously? Holy shit!!!!

  • Jana B.

    399. Brutal.

    • Jana B.

      Ok, serious question; Anyone have any suggestions on improving burpee technique? I would have crushed today but my burpees are sooooo slow. I had 30 swings in each and between 32 and 38 situps and then sad burpees. I think round 1 was 26 and then it was 18….down to 10. Pathetic. They set my shoulders on fire. Any ideas? (and please no smart-ass, “just do them faster”)

      • reisbaron

        I’ve never seen a more comprehensive breakdown of the burpee than this series from Carl Paoli –

  • Nicki Osborn

    380… 10# weighted sit ups & 16kg Russian swings. Oof.

  • Anthony

    Adnan. Sucks that you’re leaving. Best of luck my man. Give’em hell in chi town…