Thursday 140130

All-levels WOD/Beginner WOD:
IMPORTANT LOCATION NOTE for this WOD: If you are capable of rx’d muscle-ups, be sure to sign up for class at 28th St. not at the UWS location.
A: row 5 minutes- mobilize 5 minutes… muscle up progressions

2 Muscle-ups (chest to bar pull ups)
4 Handstand Push-ups (hand release push up)
8 american Kettlebell swings 32/24
As many rounds as possible in 20 minutes”

Competition Team WOD:
Part A. Snatch Complex: Muscle Snatch (turn into power snatch, then squat snatch) – OHS – Snatch Push Press – Snatch Balance – OHS – Hang Snatch
Part B. 7 minute EMOM: 10 unbroken wall balls and 8 burpees

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
A. Thruster 5-5-5

Part B:
5 rounds for time:
20 wallballs
10 pull ups

Competition Team WOD:
Part A. Work to a max in 20 minutes: 3 Split Jerks
Part B. 3 sets: Front Rack Walking Lunges, 6 each leg, rest 3-4 minutes between sets (add from last week)
Part C. Not For Time: 25 strict HSPU, 25 weighted strict pull ups, 25 weighted ring dips, 50 weighted push ups or ring push ups


  • Doug S.

    What is Friday’s WOD? (asking for a friend)

    • I am asking for myself even though I know I shouldn’t check and just show up because I often get scared.

    • Warm-Up:
      20 reps of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

      Part A:
      Thruster 5-5-5

      Part B:
      5 rounds for time:
      20 wallballs
      10 pull ups

      • Eric

        Was going check out UWS since I heard we could drop weights but will save for another day since it’s thrusters

        • Hari Singh

          The UWS is the same as downtown:
          No dropping without pads.

          • AndyK

            Why is that, isn’t it underground?

          • Hari Singh

            Sound and vibration travel up as well as down. Pads provide an extra level of noise attenuation that makes us undetectable to our neighbors above.

          • Hari Singh

            Sound travels up as well as down. Our tests indicate that we would be in legal compliance dropping without pads, but we also want to be good neighbors, and pads provide an extra level of sound attenuation that makes us completely undetectable.

  • reisbaron

    9 Rounds + 4 C2B
    (Black+Blue-banded C2B, HSPU w/ 2 45s, 32kg bell)

    My 6th Nate, and none of them have been done the same. Some with jumping muscle ups, some with pullups AND dips, some with russian swings etc. But vs. the closest version of the WOD to today’s I have a 2-round PR, and the first time I’ve done it with 2-pood american swings. Tough to crank out even 4 c2b right after the swings. Still grip deficient to say the least.

  • AndyK

    A: 1000m row for time (Nice surprise from Josh) – 3:16
    B: Nate: RX – 10 rounds +1 muscle up

    Shoulders are feeling pretty shot from this week, wouldn’t mind seeing some strengh programmed squats tomorrow!

  • BenS

    Nate: 7 rounds + 1 MU rx’d – shoulders still attached and feeling great

  • Obviously

    What is tomorrow’s WOD? Trying to figure out whether to go tonight or tomorrow morning and which day to use as a rest day. Thanks.

    • Allison Bojarski

      It’s posted above now. Sorry for the delay, was experiencing technical difficulties last night when it was time to post.

      • Obviously

        Thanks, much appreciated.

  • Jim S

    Dropped in at Crossfit Golden Gate this morning.
    A: EMOM for 12 min DL, hang clean, clean. (6 rds 145lbs, 5 rds 155, 1 rd 165)
    B: 5 rounds: 4 145lb clean, 8 pull up, 12 burpee. Crap, I don’t remember my time.
    Both WOD’s were supposed to be snatches, but my shoulder isn’t cooperating on those yet.