Wednesday 131002

All-levels WOD/Beginner WOD:
A. Back Squat 10-10-10
B.Run 1 mile, then for the remainder of 12 minutes perform double unders (Score is total double unders)

Competition Team WOD:

Rowing 1/2 Murph
1600 m row
50 pull-ups
100 pushups
150 squats
1600 m row
* pull ups, pushups, and squats can be broken up however you like

(Photo credit: Alex Robleto)

Open the flood gates
Thoughts on squat depth
John McEnroe and the sadness of greatness
Speed under the bar
Low-back myths with Stuart McGill

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

All-levels WOD/Beginner WOD:
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time

Competition Team WOD:
Part A. Front Squat 3×3 reps
Part B. Bench or Floor Press 5×3 reps
Part C. 3 sets: 30 weighted walking lunges, rest 2-3 minutes
Part D. For time: 30 wall walks


  • Phoenix

    But what if it takes you 12 minutes to run a mile (or possibly more I am very bad at running 🙁 )?

    • reisbaron

      My average mile these days is about 14 minutes. If I did the WOD today I would consider it a mile time trial. But if you’re clocking in at or around 12 minutes go for a PR and shoot for at least one rep. Not a bad motivator at all.

  • Eric

    Worked my way up to 225 until I felt a groin pull – had to stop short of my 3rd set. Went ahead and decided to run – slow today at 10:20. The upside – I was able to do double unders unbroken for the first time today. Felt pretty happy about that!

  • BenS

    A: 225-245-225; bordering on a religious experience
    B: our track at 26th was ~1.28 miles. with stoplights and stairs, it took me about 10:40. 36 DUs in the remaining time.

  • AndyK

    Great CFE WOD today, love anything that is Cindy based. Due to number of rowers, split the workout 1 mile run / 1600 row. Glad I did the row first, no matter how I pace myself it always hurts.
    26:24, but I think I may have done an extra round of Cindy

  • iRon Bucks

    Worked up to 205… prolly a little too cautious but hadn’t done 10x rep scheme in a while so took it easy. I still love to hate running… finished the “mile” in about 11 min and managed to squeeze in 40ish DUs.
    Cash Out – nice 10 min Cindy with Mrs. Bucks…
    p.s. Solid choice for Kyle’s substitute.

  • Jim S

    A: 165,175,180
    B: 7:06 / 200
    My apologies to those running NYC streets and stairs. I did this in a legit 1 mile course with some modest hills.

    • reisbaron


      • Jim S

        haha. i guess I should add a few stair climbs at the local high school track when I do wod’s like this, you know, just to keep it real NYC black box style.