Thursday 130711

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


CDC admits long-standing error, there is no benefit in reducing salt
5 myths of pelvic-floor dysfunction
5 brain nutrients only found in fish, meat, and eggs (not in plants)
How to approach stretching and self-massage
In case you missed it: “CrossFit saved my life.”

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

Black Box WOD/Beginner WOD:

5 rounds:

45 second AMRAP deadlift 225/155

45 second AMRAP sit up

45 second AMRAP box jump 24”/20”

45 second AMRAP knees to elbow

1 minute Rest

Competition Team WOD:
Part A. Power Clean Ladder 7-1 reps
Part B. 5m AMRAP: 15 wall balls (20/14#), 5 burpees. Rest 3 minutes.
2m AMRAP: 205/135# Power Cleans

“Last Woman/Man Up”
15min AMRAP
You will run in a line and when you hear the whistle, sprint to the front of the pack and lead the athletes until the next whistle and the last runner sprints to the front to take over the lead and pace.


  • BenS

    A: 135 each set
    B: 120 (48 push press at 95#; 72 pullups). Immediately after the workout, I thought that 48+72=130. Not so much.

  • jsg

    Travelling – Hit up Crossfit Max Effort – they just moved to an enormous new box in a warehouse….its epic.


    3 rounds for time, rest 90 sec, 2 rounds for time, rest 60 sec, 1 round for time
    12 Wall Ball
    10 KBS
    8 box jumps

    Score is total time including rest —-> 12:56—- lets just say this was MUCH harder than it looked on paper….

  • Anthony

    anyone have any strong opinions on RX rope vs Rogue SR1?

  • Kristin

    Coach Kyle’s Results

  • Jana B.

    A: worked up to 123
    B: 67 (rx’f for first 2 rounds then dropped to 83# for the rest). Pullups were brutal.

  • Jim S

    Dropped in at Crossfit CAPOP in Montreal today. Super nice people.
    After a bunch of other stuff, 5 min of 3/6/9/12… 100lb front squat / c2b pull ups. 60 reps