Monday 131230

All-levels WOD/Beginner WOD:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100 lbs
12 Push-ups
15 Box jumps (24″ / 20”)

Competition Team WOD:
Part A. Clean Pull+Hang Squat Clean – Work up to a tough set in 15 minutes.
Part B. 6 sets (every 75 seconds) – 6 TNG cleans (135/95#), 25 double unders

(Photo credit: Alex Robleto)

Indignation as self-defense: “How dare you?”
The power of negative thinking
Why you struggle to train overhead–and what to do about it
If physical diseases were treated like mental illness
Coach Melissa reps CFNYC again–this time in Shape magazine!

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

All-levels WOD/Beginner WOD:
A. Power Clean 1-1-1-1-1
B. 6 minute AMRAP:
2,2; 4,4; 6,6… (If you make it to 30,30 you get a one month free membership!)
Power Clean @65% of A
Toes to bar

Competition Team WOD:
“Jackie” For time: 1000 meter row, 50 thrusters (45#), 30 pull ups


  • Nicki Osborn

    Two weeks of vacation and returned to this WOD! 7+2 @ 83#