Friday 130927

All-levels WOD/Beginner WOD:
A. Front Squat 5-5-5-5-5
B. 10 minute AMRAP: 25 double unders, 10 push ups

Competition Team WOD:
Part A. 12 minutes to work up to heavy Power Snatch.
Part B. 12 minutes to work up to heavy Power Clean.
Part C. “Nancy” 5 rounds for time: 400 meter run, 15 overhead squats (95/65#)

Tempo run
5x 2 min hard run, 1 min recovery jog

(Photo credit: Alex Robleto)

CFNYC’s “Beat the Streets” THIS Saturday! / Barbells for Boobs, Oct. 12th
The benefits of training with others
Three musts to become a great weightlifter
Why do we sleep? (video)
Yoga Tune Up therapy balls vs. lacrosse balls vs. foam rollers
Reasons to eat pistachios, besides their yumminess
Squatting memes
Coach Avery on recent Oly lifting competition
HOW to KIP seminar TOMORROW! / Schedule changes as of Mon, Sept 30

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

All-levels WOD/Beginner WOD:

The 2013 “Beat The Streets” Fundraiser WOD is a partner version of CrossFit Open WOD, 13.2.


10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24″/20″)

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alterate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.

Competition Team WOD:
Part A. Front Squat 3 RM in 10 minutes
Part B. Split Jerk 7×1 reps, climbing
Part C. Snatch Pulls, 5×3 reps (100-110% max), rest 90 seconds
Part D. 2k row TT

Be prepared for about 40 minutes of work that will include burpees and running 🙂 We will be meeting at 96th and Central Park west at 9am. Please feel free to call Coach Kasey if you are running late or cannot find the group (408)483-4372.


  • Brad Hoover

    A: 135-155-155-135
    B: 9 rounds +12 reps, scaled plus haha. Translation: 75 single unders, but all rounds unbroken. It’s totally a thing at 26th st.

  • AndyK

    A: 135, 155, 185, 205, 205
    B: 11 rounds Rx+ (all dubs unbroken)

    Great last WOD for 5:45 at 26th. Hopefully can make 6:30 work!