Friday 131011

All-levels WOD/Beginner WOD:
For time:
400 meter run
50 push ups
400 meter run
50 pull ups
400 meter run
50 toes to bar
400 meter run
50 pistols

Competition Team WOD:
Part A. Power Snatch TNG with Partner, 12 rounds – 8 reps each, 48 reps total reps completed by each partner, alternate every round
Part B. 12 minute AMRAP with a Partner: 20/15 cal row and 20/15 push ups
If either partner finishes first they may rest while the other partner works.

18 min AMRAP
Run 300m hard, 100m recovery jog

Coach Kate with a third place finish in the 30’s workout at Beast of the East, a personal best for the weekend in a competitive field of women!

Barbells for Boobs & A Black Box Halloween
CF Games competitor Lindsey Valenzuela driven to improve
How exercise beefs up the brain
Rowing quick facts / How to row a 2k
More on split snatching from FuBarbell
This is the average man’s body
And did you see Stacey’s latest post updating our recent charity efforts?

Sean Moore during the 30’s workout at Beast of the East:

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

All-levels WOD/Beginner WOD:
A. Thruster 3-3-3
B. “Karen”
Wallball: 150 shots for time

Competition Team WOD:
Part A. Front Squat 3 RM in 10 minutes
Part B. 12 minute EMOM: 10 Toes to Bar/10 Shoulder to Overhead (135/95)
Part C. 10 minute EMOM: 5 muscle ups/15 wall balls (20/14#)

We are going to be doing the 102nd St traverse with lots of fun crossfit moves in between each run. Once again we are meeting at 96th and Central Park West. Please call or text Coach Kasey if you get lost or are running late! (408)483-4372


  • Brad Hoover

    27:01 (sub 100 walking lunges for pistols)

    A 600 meter run and a fun down and up from the 3rd floor four times #26thstbonuses

  • AndyK

    25:12 (sub box pistols for pistols on the ground – still don’t quite have the mobility on this movement to get my leg out front).
    Hurdling dog crap, vomit and garbage always makes for a fun early morning running WOD.

  • Eric

    23:18 – my hands are still hurting from Sundays WOD.

  • Bernard McMillan

    28:15 Rx

  • ben

    22:56 rx…11 am Karen will be fun after all those pistols