Wednesday 130515

Black Box WOD/Beginner WOD:
A. Reverse Lunges 3×10/side (kettle bell farmer’s carry or barbell in back rack )
B. 3 rounds for quality: 10 left arm KB swing(1.5/1pood), 20 jumping lunges total, 10 right arm KB swing (1.5/1pood) (One arm swings are Russian)

Competition Team WOD:

“Rowing Helen”
3 Rounds
Row 500 meters
21 KB Swings 24/16
12 Pullups

If you sit in a chair on a regular basis…you need this:

Improve your weightlifting
Book review: Salt, Sugar, Fat
How to eat an elephant
Train to be awesome
Crossfit gym owner fatally knifes intruder as he tries to strangle husband

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

Black Box WOD/Beginner WOD:
A. Power snatch: Work up to a heavy single
B. “Abs with Coach Avery” For quality: 15 strict toes to bar (hanging leg raise), 1 min plank, 15 strict t2b, 90 sec plank, 15 strict t2b, 2 minute plank (No score, break up T2B as necessary.)

Competition Team WOD:
A. Work up to a heavy single OHS

B. TEST: 2 k row for time

Tempo Run 6X2min up tempo with a 1min recovery ‘run’ in between.


  • FYI: The first four of today’s links all go to the same blog post.

    • Adam, thanks for letting me know! Was using an unfamiliar laptop yesterday and my cut-and-paste keyboard strokes obviously weren’t working right. 🙂

      All fixed now!

      P.S.: If anyone ever spots errors on the blog that need fixing, you can always email me at allison AT crossfitnyc DOT com. Thanks!

  • jsg

    Rowing Helen – 14:53 Rx……rowing Helen = EVIL

    Ab Cash Out – 100 situps – 6:00

  • Hari Singh

    We have additional Regional Tickets available at the Front Desk available for members who have joined since the Open and/or did not do the Open.

    Please request a ticket only if you (or a guest of yours) will actually be using it. The tickets are recorded, and they may not be resold.

  • The next time you are in DC I recommend dropping in on CrossFit DC (1722 14th St NW).
    -Coach Chris Sheppard is knowledgeable, has a great attitude and runs his class very smoothly.
    -Nice, clean, well organized box with skylights in the back room.

    -Maybe it was just this particular 7am crew, but everyone was friendly.

    -Drop-in fee of $25 comes with a t-shirt whaaat.

  • Albert Insogna

    Made up yesterday’s EMOM this morning. Mostly 7’s with a few 6’s sprinkled in. Can’t imagine doing 13.2 again after this…