Thursday 130905

All-levels WOD/Beginner WOD:
12.2: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Competition Team WOD:
Part A. Front Squat 3×3
Part B. Floor Press 4×3 reps

Josh & Claire represent CFNYC on morning local TV!

Learn how to recover better from your workouts this Saturday at noon (@26th St.)
Dave Tate videos on squatting
Fire burns
Monitor your CNS with the finger-tapping test
Health Care Myth Busters: Is There a High Degree of Scientific Certainty in Modern Medicine?
Two days left to get the CMC discount if you’re on Team CFNYC!

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

All-levels WOD/Beginner WOD:
“5…4…3…2…1” 5 rounds: Run 400 meters, 30 kettlebell swings 32/24, 20 burpees, 10 pull ups

Competition Team WOD:
Part A. Power Snatch (TNG) 7 minute EMOM, 6 reps
Part B. 5 minute AMRAP: 5-10 unbroken T2B

5k time trial!!
Run to the track, complete 9 laps, run back to the gym

3x800m run. Full recovery in between.


  • Vince

    Outstanding ‘stache Josh.

    • Michael J. Bultman

      Also, outstanding ‘stache, Claire.

  • BenS

    12.2: 47 reps, rx’d. Up 12 reps from 12.2 and up 7 reps from the snatch portion of 13.1.

  • JonnyHK

    Finished 30 at 75 at under 3 min then tried 135 and dropped weight to 105 and completed 16. Total of 46…could get more if I didn’t play at 135.

  • photogrrl

    85 reps rx

  • John E

    Did a scales version. Finished 30 muscle snatches at 65# in 1:30. Then 30 reps at 105#. Would love to take a crack at this again Rx with 2 good legs.

  • Jim S

    I went easy as pie tonight. Just did 30 at 75lbs in 5 min and called it a day. My shoulder has been slowly getting better and I figured that was enough.

  • Nicki Osborn

    70 reps total @ 22#/33#/43#. Really needed this as practice, and had to push a little to get those 10 reps at 43# but felt good overall!