Wednesday 130710

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

Coach Kasey says: “Hey guys! This Friday the 12th we are holding our second crossfit endurance happy hour!! After running on Friday we are going to head straight to Walter’s Bar on 8th ave between 29th and 30th. Anyone is welcome to come, and most of us will be showing up all sweaty and gross!! There is no food at the bar, but you can order in or bring something with you. 🙂 Hope to see lots of people there!”

Using the single-leg squat to test leg health
The scientific search for…perfect broccoli
Does exercise order matter? Reviewing the research
How to keep habits going during travel
Who ya gonna call?

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

Black Box WOD/Beginner WOD:
A. Push press 3-3-3-3
B. AMRAP 30 seconds on/30 seconds off for 12 minutes: Push press @60-70% of A (odd minutes), pull ups (even minutes)

Competition Team WOD:
Part A. Push Press: 3-3-3
Part B. 3 sets: 250m row, 50 double unders, 10 chest to bar pull ups, 5 HSPU; rest 6 minutes b/t sets


  • Brad Hoover

    Front squat: worked up to 175# and then performed two sets at 165#

  • Kristin

    Coach Kyle’s AM results

    • Cassie


  • Brad Hoover

    If anyone is looking for CrossFit competitions check out NYC Affiliate League, which recently launched. They have three events scheduled so far with both RX and scaled divisions –

    • michael saterman

      is anyone signing up for 5th Ave Ninja Classic: Aug. 18?

      • Brad Hoover

        Yes I think I’m going to

        • jsg

          I’m game…

          • Brad Hoover

            Let’s do it boys

      • Vince

        I’m game.

  • Anthony

    Back to back:
    6am–CFE-partnered with Steven—like old times!! Another amazing Wednesday CFE WOD–lots of fun, tons of sweat,partner MB squats=Not easy!!….We got 5 rounds +25 MB situps,20 MB burpees and 1 squat
    7am–Front squat—185 PR (previous pr #145)

    • stevenrerickson

      Wow nice front squat PR! I guess it helps to warm up!
      Great working with you at the CFE. You are an animal my man.

  • BenS

    Worked up to 225.

  • Jana B.

    FS: 93-103-113-123-143-133-133-123
    7am CFE: 365 with Jessica S. welcoming Jess to the dubious position if DFL (a spot she has never been) thanks entirely to me!!

  • jsg

    Traveling – hit up Brick in West Hollywood:

    A1. Deadlift 3×5 — (135) (185) 3@225
    A2. DB row 3×12 per arm — 35#

    B. For time — 14:44
    600m run
    20 DL @ 185
    20 box jumps @ 24″
    20 HR pushups
    20 box jumps @ 24″
    20 HR pushups
    20 DL @ 185
    600m run

  • Kristin

    Coach Kyle’s midday results

  • stevenrerickson

    Great CFE this am. Coach Heidi is a devil when it comes to creating this things. It was everything I love about crossfit. Partnering with a friend, sweating your ass off, falling down afterward and swimming in the endorphin soup for hours afterwards. Tony gave the numbers in his post so I won’t bore you with them. Thanks Tony you rock!

  • Jana B.

    Does anyone remember where the article was about basically setting up for lifts by taking 2 steps back from the rack?

  • Joe Vendemia

    I’ve got 2 tickets to the games July 26-28 (all access Gold Passes) that I unfortunately can’t use. Looking to sell at cost, $360 for the pair. Email me if interested at

  • Nicki Osborn

    Front Squat – worked up to 83# (did last 3 sets at this weight)

  • Brad Hoover

    Double dipped today as I came back to do the CFE WOD this evening. Fun partner WOD. A very sweaty day indeed.

  • Amber Rodriguez

    (current 1RM = 133#)

    Really liked this rep format. Allowed me to get comfortable (and keep good form) with a higher weight on a notorious weak point of mine.