Saturday 130803

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY.

All-levels WOD/Beginner WOD:
A. “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 32 intervals.
B. Run 1 mile

Competition Team WOD:
Part A1. 20 minutes gymnastics “goat” skill work.
Part A2. 5 minute EMOM: 6 pistols, alternating (3 per leg). Rest 2 minutes. 5 minute EMOM: 1-5 bar muscle ups.
Part B. 5-7 rounds of the Bear Complex

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
“Scott’s Mom”

An oldie but goodie, invented by early CFNYC’er Scott Blanchard, and so named because we had quite a bit to say about his mother during our first run of the workout.
Max reps in a single long, long set:

Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor – including between exercises!
Rest, then, max reps in a single set again:
Push Press
Push Jerk
Same weight for both halves, benchmark of 95# men, 65# women.

Competition Team WOD:


  • Anthony

    If you happen to be doing this WOD at home. There’s a great Tabata stopwatch app available on I phone. Keeps track of exercise time, rest time and set count.

  • michael saterman

    A: 364 rx
    B: 11:30

  • Anthony

    A 305
    B 8:25