Thursday 131024

All-levels WOD/Beginner WOD:
A. Squat Clean 2-2-2-2-2
B. Perform 75 toes to bar, every time you come off the bar do 20 walking lunges.

Competition Team WOD:
Part A. Clean and Jerk 10×1, every 90 seconds, add per set
Part B. Deadlift TNG 4×7, every 90 seconds, add per set
Part C. For time: 75 toes to bar. Every time you come off the bar perform 30 unbroken double unders.

(Photo credit: Alex Robleto)

November 4 schedule changes / Halloween party this Sat., Oct. 26!
The problem with taking too many vitamins on CrossFit (video)
How music can boost our workouts
How I learned to stop mocking and like yoga
Time to end the war on saturated fat?
“Lift Up Luke,” Sat., Nov. 2 / CFNYC Central Park Tri, Nov. 9

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

All-levels WOD/Beginner WOD:
Snatch 135/95 pounds
30 reps for time

Competition Team WOD:
Part A. EMOM 6 minutes: Weighted Ring Dips
Part B. Front Squat 3×3
Part C. 3 sets for max reps: 1 minute shoulder to overhead (135/95), 1 minute wall balls (25/16), 1 minute rest
Part D. 3×500 m rows for time, alternate with a partner

4x600m sprints
2 min recovery between each run
*please bring a watch or timing device to monitor your own recovery


  • Brad Hoover

    A: Worked up to 135#. I occasionally CrossFit 4 consecutive days to see how I perform. Today was day 4. As anticipated I did not have much left in my legs given Jackie yesterday and 20 squat Tuesday.
    B: 60 T2B in the 10min cap with 120 lunges. Just couldn’t hold onto that bar.

    • AndyK

      So no Isabel tomorrow??

      • Brad Hoover

        I like the ladies as much as the next guy, but Isabel is particularly mean. Say hi to her for me.

  • AndyK

    A: 185/185/205/215/185. 215 is 10lb PR, and it felt better than 205 (second one back rounded a bit). Went for 225, pulled high enough, but did not catch it on my heels, elbows dropped and couldn’t catch it. Really like the long complexes for warmups on heavy days.
    B: 9:11 (but started a little late), split T2B as 20,15,12,13,15.

  • Nicki Osborn

    A: 53-63-73-78-78
    B: Got 70 reps in the 10 min time cap…60 T2B and 10 K2E…with a LOT of lunges (140 or 160? maybe 180?)

  • Albert Insogna

    A- 95,115,135,145,135
    B- 6:11

  • Matt T

    A. Worked up to 205 (135, 155, 185, 195, 205)
    B. 3:53 (25,25,25)

    • Albert Insogna

      Killed it.