Tuesday 140121

All-levels WOD/Beginner WOD:
Death by unbroken shoulder to overhead 115/83# (1 unbroken in the first minute, 2 unbroken in the second…so on and so forth until you cannot complete the designated number of reps unbroken in the given minute.

Competition Team WOD:
Part A. 3 sets: 1 minute max reps HSPU, 1 minute max reps chest to bar pull ups, rest 3 minutes
Part B. 4×20 reps unbroken wall balls, rest 60 seconds
Part C. 7×1 Snatch Pull, Pause at 3 Positions (1 inch off floor, below the knee, high hang – 2 counts each position)

CFNYC (and Todd M., specifically) steaming up the windows at the Lululemon on the Upper West Side!

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

All-levels WOD/Beginner WOD:
A. back squat 5-5-5-5-5
B. deadlift 1-1-1-1-1

Competition Team WOD:

4 rounds:
400m run
10 pullups
15 pushups
20 KBS
25 situps
30 walking lunges


  • Dave
  • AndyK

    100 total reps this morning @115. Our WOD started at the set of 3. Went through the 12 unbroken (75 reps), then restarted at 3 to go through 7 for the last 5 minutes (25 more reps).

  • Peter Frelik

    This unbroken rule was the rub, huh? Made it to 10 rounds. Loved seeing the Kenny, Yoomi, John, Patrick and the whole 6:30 group back together. It was jammin!! Here’s looking at you iRon!

    • BenS

      My wife gets a shout out but I don’t??? That said, good energy this morning. Felt like summer.

      • Peter Frelik

        Huge overlook Ben! OF COURSE BEN!!! Let it be known Ben made the 6:45 reunion that much sweeter.

        • iRon Bucks

          I have taken my talents to 28th street…

      • Cassandra Becker

        Aww, I miss you 6:30 and our constant jibber jabber! It’s too quiet!

    • Crawford Roark

      I thought your Canadian ass was hibernating all winter.

    • Brad Hoover

      I have heard rumors of your return. I’ll be there tomorrow morning.

  • Chad Kindred

    What exactly is the overhead movement today? Is it overhead squats or something else?

    • Jenny

      Usually it’s any movement from shoulder to overhead (push press, jerk, etc) as long as you get it from your shoulder to overhead.

  • AndyK

    Should we bring snowshoes or crampons for tomorrow’s 400m CFE runs?

  • Jim S

    A: 1.5 hours of shoveling snow. I’ll be doing that one again at 6am.
    B: Still working back into overhead stuff. A very deliberate 6 rds+4 reps at 95lbs.