Wednesday 131030

All-levels WOD/Beginner WOD:
A. Push Press 3-3-3-3-3
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25#

Competition Team WOD:

“Viking Fran” – Coach Kasey’s version
21 thrusters (95/65)
21 pullups
750 row
15 thrusters
15 pullups
500 row
9 thrusters
9 pullups
250 row

(Photo credit: Alex Robleto)

Upcoming schedule changes / “Lift Up Luke” this Sat.! / CFNYC Central Park Tri, Nov. 9
The devil is in your snooze button
USPS halts Michelle Obama-inspired stamps because they depict dangerous activities–seriously
If women’s gymnastics were a partner WOD (video)
Strength goals: Don’t be afraid to abandon them
Moderate exercise not only treats but prevents depression

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

All-levels WOD/Beginner WOD:
Run one mile then work up to a heavy set of the complex Squat clean + hang clean + front squat in 15 minutes then run 1 mile.

Competition Team WOD:
Part A. Front Squat 3×3

Part B. Work up to a heavy triple bench press then max reps at 80% of triple.
Part C. 100 Russian Swings (heavy as possible)


  • Brad Hoover

    If you accidentally took my CrossFit NYC hoodie (size s) from the 4th floor of 26th st after your CFE class this morning would you please let me know. (bgh3175 at gmail dot com) It’s so soft and winter is coming…

    PS – Viking Fran 18:57 Rx with roughly 6:30 of rowing (semi relevant comparison: 9:21 Rx Fran 10 days ago).

  • Brad Hoover

    And in case you want a good laugh click the USPS stamp article that Allison posted today. Unsafe activities include “a headstand without a helmet.” Wait… what? And a cannonball is deemed unsafe? Reminds me of the recent news that tag was banned at a New Hampshire school because students were sometimes “tagging each other too forcefully” and “running while not paying attention to where they are going.” I have no words…

  • Albert Insogna

    Wanted to try Viking Fran this morning, but snooze button got the better of me.

    A- 135,155,155,165(2),155
    B- 5:10. Partner Dan crushed this one, nice job bro.