Monday 131021

All-levels WOD/Beginner WOD:
2 Muscle-ups (6 C2B pull ups)
4 Handstand Push-ups (12 push ups)
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes

Competition Team WOD:
Part A. Good Mornings – Work up to a tough triple.
Part B. 5 rounds: 50 double unders, 15 target burpees, 5 power cleans (185/120#) Rest 1:1

20 min AMRAP:
300m run
10 Double Unders
300m run
20 Double Unders
300m run
30 Double Unders, etc…

When CFNYC member Sean Kennedy won an Emmy recently, he brought it in to share the fun with his fellow students:


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Coach Kyle temporarily commandeers Sean’s Emmy to show how easily it can fill in as a kettlebell:

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

All-levels WOD/Beginner WOD:
Back Squat 20 rep max

Competition Team WOD:
Part A. Practice for 10 minutes Max Height Box Jump.
Part B. Front Squat 5×2, rest 60 seconds
Part C. 3 rounds: AMRAP Strict HSPU in 1 Minute (Adv: Wall Facing HSPU). AMRAP Chest to Bar Pull ups in 1 minute. Rest 2-3 minutes.


  • Brad Hoover

    For those of you keeping score at home we did Nate on 10/23/12, although I did a partner version that day. We completed 12 rounds alternating work/rest. I heavily scaled: green band pullups, pushups and 12kg kbs.

    Today: 5+6 of 4 C2B pullups, 4 HSPUs (1 abmat) and 8 kbs (24kg). Prior to today I’d successfully performed only two HSPUs. Glad I got to practice them in a metcon setting, and very happy to get 22 of them rather than scaling more just to achieve a higher score.

  • Whit Welles

    Anyone else having issues with the Zen Planner schedule?

    Seems the website is also struggling with a case of the Mondays, but could just be me.

  • Matt T

    20 rounds + muscle ups and 3 hspu. Rx

    • captive411

      I don’t know who you are, but that is seriously impressive!

  • Ben

    Bars or rings for the MU?

  • Albert Insogna

    Swings are American or Russian for Nate?

    • reisbaron

      American is rarely specified, though Russian always is. So unless it says otherwise I always assume American. Also, given this is a hero WOD I can’t imagine they would call for Russian, as 2-Pood overhead makes it all the nastier…

  • Albert Insogna

    Nate: 12 + 2 MU (on the bar). I need a hug.

  • Nicki Osborn

    Loved this as 20 min AMRAP of skill work! Modified as follows: 4 HSPUs to 1 abmat, 8 Russian swings @ 20kg, 6 pull ups, 6 ring dips. Broke up the reps in half, took my time and got through 3 rds + 15 reps. (Last year I got 11 rounds with 4 blue band pull ups, 4 hand release push ups, 4 piked box push ups & 8 Russian swings @ 12kg.)

  • ben

    14 rounds rx (Russian swings)