Wednesday 130925

All-levels WOD/Beginner WOD:
A. Split Jerk 2-2-2-2-2
B. 5 rounds: 20 wall balls, 10 pull ups

Competition Team WOD:

30 min AMRAP:
800 m run
2x 10 squats, 15 kb swings, 20 double unders

(Photo credit: Alex Robleto)

CFNYC’s “Beat the Streets” THIS Saturday! / Barbells for Boobs, Oct. 12th
More thoughts on cold training: Biology chimes in
It’s never just one thing
What to do when you screw up
Rethinking motion sickness
BarrelFlex: Get fit the “Breaking Bad” way
Schedule changes, effective Monday, September 30th

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

All-levels WOD/Beginner WOD:
“6:45 AM”
6 rounds:
400 m run
5 power cleans 185#/105#

Competition Team WOD:
Part A1. Front Squat 3×3
Part A2. 3×8-10 Dumbbell Rows
Part B. 5 rounds for time: 3 split jerks (155/105), 6 chest to bar pull ups, 9 push ups


  • iRon Bucks

    Worked up to 205# SJ, but it was messy. WOD = 7:something Rx’ed.. caught the tail end of dude hitting a sub 5 min which was impressive…

    kinda feeling obligated to do a WOD called 6:45a after annoying everybody for the last few weeks… so yep, 2 weeks in a row for x-fit over hoops.

    PS – working with the Burkman Bros this morning reminded me that I miss the profiles… Reis, where u at?

    • BenS

      Tomorrow morning will be epic.

    • reisbaron

      …all good things in time sir Bucks…

  • AndyK

    A: Split Jerk (135, 155, 185, 195, 205) – shoulders started to want to work after the third set
    B: 5:51 RX – Ron, that drop-in from Phoenix kicked my ass this morning! Legs are officially spent. Sorry, 6:45ers you are getting no love from me tomorrow – REST DAY!
    Kyle mentioned doing that WOD at the track, I think he is going to make you guys do walking lunges with 185 racked on your way there