Friday 130920

All-levels WOD/Beginner WOD:
Deadlift 5-5-5-5-5

Competition Team WOD:
Part A. 1 mile run for time.
Part B. 10 minute EMOM: Snatch
Part C. 10 minute EMOM: Clean and Jerk
Part D. 1 mile run for time.

4x 600m run with 2 min rest in between.
*please bring a watch or timing implement, you will be responsible for timing your own rest.

(Photo credit: Alex Robleto)

Schedule changes, effective Monday, September 30th
Pillars of the squat
But what do you do for cardio?
CDC Threat Report: ‘We Will Soon Be in a Post-Antibiotic Era’
A little squat research
25 ways to exercise without realizing it
The Paleo Manifesto is tomorrow, 9/21 @ noon

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

All-levels WOD/Beginner WOD:
In a team of three complete: 2000 meter row, 100 overhead squats 95/63, 100 front squats 115/78, 100 back squats 135/93

Competition Team WOD:
Part A. Back Squat 3×3 reps
Part B. 10 minute AMRAP: 6 HSPU, 6/3 muscle ups, 6 OHS (105/75#) then 10 minute AMRAP: 8 burpees, 8 toes to bar, 8 box jumps (24/20)

2-4 1 mile repeats with 5 min rest in between
*I will help you determine the volume you will be running today
(Remember, we meet at 96th St. & Central Park West @ 9am)


  • Vince

    Does anyone know when/where the results from the Civilian Military Combine will be posted?

  • phitness

    Where are your bands, Hari?

  • Kyle J Smith

    Friends in Fitness, Coach Michael and I would like to invite you to:

    Flatiron Hall on 26th St., between Broadway/6th Ave., this Sunday, September 22nd at 1 PM to watch FOOTBALL with us!

    The bar has good food, loads of different beers, and most importantly: very big beer garden style tables so we have enough room to fit all of our triceps. We’ll be down in the cellar, covered in ketchup and mustard.

    See you Sunday!

    • Kevin

      I imagine you’re not thrilled with my change of the Chiefs D for the Vikings. NO ONE saw that coming!

  • michael saterman

    225 lbs, 275 lbs, 275 lbs, 275 lbs, and 225 lbs | Rx’d

  • stevenrerickson

    Last night I was thinking about this work out and decided since I have a hard time adding up the weights as I’m working, I decided to do what I’ve dubbed “the rainbow”. Starting with 45’s adding 35’s,25’s,and finally 10’s to complete the rainbow. It adds up to 275. Completed it and felt great! Have a rainbow day everyone!

    • AndyK

      Nice! But you forgot your shoes this morning!

      • stevenrerickson

        Thanks Andy, I expect you to be joining the barefoot rainbow coalition soon when you come back to 28th.its gonna be crowded again.

  • AndyK

    225, 245, 265, 275, 275

  • reisbaron

    So what’s the standard Hari, one plate for every 13 years?

  • Erik D

    275 – 295 – 295 – 305 – 305

    I forgot to use a switch grip for the first three sets. Now I know why we use a switch grip when it gets heavy.

  • Nicki Osborn

    Dropped in at Waypoint CrossFit in Gig Harbor, WA this morning. Small town boxes are such a change from ours! 6 people in class, which is considered average.

    A: Sled pulls – unweighted, 25#, 55# (they had no idea how much the sled weighed which I found odd, so I don’t know the total weights I was pulling…I’d guesstimate 90-100# for the sled?) – now that was a fun entire body workout I’d never done before!
    B: 3 RFT 400m (including a hill, what??), 20 wall balls – 9:12 with 6# wall ball