Monday 130826

All-levels WOD/Beginner WOD:
A. Back Squat 5-5-5-5-5
B. 5 minute AMRAP: 2 of each, 4,6,8… goblet squat 32/24, burpees

Competition Team WOD:
Part A. 5×2 reps Snatch Balance+OHS (one rep)
Part B. 12 minute AMRAP: 3 shoulder to overhead (185/123#, from the floor), 6 chest to bar pull ups, 9 kettlebell swings (32/24 kg)

2 by 4×200 m run sprints
In groups of two: One person sprints while the other rests. Rest a total of 4 minutes between to sets of 4 sprints. Each person will sprint 1 mile total

Coach Joe on Saturday’s double-under seminar: “Had 20+ people learn how to do double unders. People hitting PR’s all over the place. I can’t believe I get paid to do this.” (More pics here.)

Schedule changes, effective Tuesday, September 3rd
Mental “health food”
Human feet more flexible than we thought
The price of fish: Different scales
Talent or skill?: Homing in on the elusive ‘sports gene’
The trial of miles; Miles of trials

Thanks to all who made it to Central Park for the WOD Where It All Began event. (Many more pics of the day here.)

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

All-levels WOD/Beginner WOD:
3 rounds of:
250m row
ring dips
kettlebell swings
thrusters 65/45
Timekeeper is the 250m row; 1m rest between rounds (every athlete performing every movement once constitutes one round)

Competition Team WOD:
Part A. Front Squat 5×2, rest 90 seconds
Part B. Snatch Grip Romanian Deadlifts 5×5
Part C. 3 rounds: 15 unbroken deadlifts (155/105#), 20 unbroken box jumps (24/20)
rest 2 minutes


  • QtPiK8

    Hi! I’m moving to London. Anyone interested in buying a men’s oly bar? $100 obo. Cheers!

    • Jonathan P

      I’m interested… email? jonathan.daniel.payne@gmail

  • Brad Hoover

    A: 185-205-205-205-205
    B: 87 reps, or 3 reps into the round of 14 (24kg kettlebell)

  • Anthony

    Great to be back after 7 days of drinking and eating too much while on vaca with family and friends. I knew I’d pay for all that gluttony today!
    A. 185-205-225-235-235
    B. 69rx (9 reps into round of 12)

    • stevenrerickson

      Welcome home.

  • AndyK

    Have a feeling that walking tomorrow is not going to be fun.
    B: RX-98 reps (made it through 14 goblet squats) – Kyle, think the math was wrong on the board, but it was before 6am, so I’ll give it a pass

    • stevenrerickson

      Nice work Andy. How did the competition go?

      • AndyK

        Hey Steve, nice job today!

        Competition was really fun, and a really tough challenge. Definitely humbling!

  • stevenrerickson

    Great Wod!

  • Erik D

    A) 155# – I forgot to check my tracking, so I didn’t know the last time we did 5 reps, my max was 165#. Doh!

    B) 81 – a rare WOD involving kettlebells that I RXed. Proud of myself on this one.

  • Amber Rodriguez

    A: 125-125-130-135-135
    B: 60 RX’d. Finished my last burpee-clap when the buzzer sounded. A slower-go, but a great WOD. All thanks to Coach Sara’s insisting I use prescribed weight on the kettlebell and Coach Sophia hollering at me from a neighboring quadrant about my crappy burpees. ;D

  • Charlotte Goins

    Travel WoD 4: -really starting to feel sluggish after all this time away from the box
    5 rounds: 10 pull ups, 10 air squats, 10 push ups, 20 sit ups
    Run 1 mile.
    Total time: 20:30.