Thursday 131212

All-levels WOD/Beginner WOD:
2009 mid atlantic regional wod: 21-15-9 squat snatch 95/73, c2b pull ups

CFE WOD: Competition Team WOD:
Part A. Death by Strict Pull up
Part B. “Annie” 50-40-30-20-10 reps of: Double Unders and Sit ups

(Photo credit: Alex Robleto)

Strict Pull-Ups Before Kipping Pull-Ups?
The healthfulness of eggs
No, really, CrossFit helped me understand Achilles
The least talked about enemy of personal growth
Shoulders tug-of-war
CFNYC Holiday Party this Sun. / Adult gymnastics class this Sat.

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

All-levels WOD/Beginner WOD:
A. Front squat 3-3-2-2-1-1-1
B. 3 rft: 15 hang power clean 115/83, 15 burpees

CFE WOD: Competition Team WOD:
Part A. 4-5 sets: 1 Hang Squat Clean+2 Front Squats+1 Push Press
Part B. 10 minute EMOM – 1 Clean and Jerk+5 Burpees over the Bar


  • reisbaron

    Squat Cleans @ 85#
    Black & Blue bands

    I kept 85# on the bar after Will used that weight. I thought it would help me go faster. No such luck…

  • Eric

    Such a love-hate relationship with the snatch. It’s so difficult but I love working on it.

    9:03 – 65# – could’ve gone heavier but there’s always next time.

  • Jim S

    I’m a day behind and did Baseline tonight in my 18 degree garage. 4:57! Woot!