Tuesday 130709

Black Box WOD/Beginner WOD:
A. 5 rounds: Max strict pull ups (score is lowest round)
B. 4 rounds for time: 50 double unders (30 parallette jumps) , 20 American Kettlebell swings 1.5/1 pood

Competition Team WOD:
Part A. Snatch Grip Romanian Deadlifts – Work up to heavy triple in 20 minutes.
Part B1. 3 sets: 1 Power Clean+10 Front Squats, across increase load across sets
Part B2. 3 sets: Max set strict pull ups, Rest 2 minutes.

(Photo credit: Alex Robleto)

Negative emotions key to well-being
Greatist interviews mobility guru Kelly Starrett
Ukrainian outdoor gyms are no joke, apparently
How much exercise matters more than how often
Incorporating mental toughness training

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

Black Box WOD/Beginner WOD:
Front Squat 3-3-3-3-3-3-3-3

Competition Team WOD:

Buddy up & grab a ball!
25min AMRAP
25 MB sit-up/toss over 24″ box
20 Med Ball Burpees/partner holds plank
15 Partner Squats (with MB at your backs) MB falls out penalty 5 burpees
10 Partner Deadlifts @ 65% of total body weight
*Your rep total is your score (total reps per round would be 50)
*Partners may switch out burpees/plank hold as desired


  • reisbaron

    A: 5 – 5 – 6 – 4 – 3
    B: Oops! Did 5 Rounds 13:43

    Black Box mentality creeping into 28th St. – Heidi’s entire class shout-counted every rep in my final round. Felt good to do 5.

    • michael saterman


    • BenS


      • michael saterman

        aw man, I’m travelling and I’m going to miss it.

  • Brad Hoover

    A: 8-7-6-6-6. In hindsight I could have absolutely held at 7.
    B: 9:20, sub parallette jumps. So these 39% of my body weight American KBS are gradually feeling lighter.

    That was one sweaty metcon.

  • Kristin

    Coach Michael’s AM results

  • michael saterman

    A: 7 – 7 – 7 – 7 – 8
    B: Me too… Did 4.5 Rounds – 4 rounds at 5:40 (parallettes)

  • Kristin

    Coach Kyle’s AM results

  • Kristin

    Coach Kyle’s midday results

  • Amber Rodriguez

    A: 4-3-3-4-4 (green band)
    B: 10:56
    Too long. WAY too long. I figure my fatigued Double Unders will get better eventually. Dream big. (First 15-20 are fab. But they dwindle right down to 2 or 3 real quick.)

    Oh. By the way. WHY DID I SWEAT SO MUCH.
    Love these metcons.

    • Brad Hoover

      Hey Amber see my very similar comment above about sweating HA. Dripping could be a word used to describe my ending condition….

  • KevinBoul

    A: 8-5-4-4-3

    B: 7:56 Rx Surprised by how tough this was.

  • Jim S

    A: 12,10,8,8,8
    B: 11:31 (2/3/3.5/3’ish) That was hard.

    • Jim S

      p.s. Just another day of crossfitting old man style. Do just fine on the strength stuff, DFL the metabolic. Sigh.

  • Zephan

    Am I missing something? What happend to the Black Box WODs? Confused….

    Also, what’s the appropriate method to ‘try out’ for the Competition WODs?

    • Hari Singh

      All Black Box WOD’s have been designated All Levels WOD’s, as of July.

      See Avery or Sara, if you are interested in the Competition WOD’s.