Wednesday 140212

All-levels WOD/Beginner WOD:
“Almost Jackie”: 1000 m row, 50 wall balls 20/14, 30 pull ups

Competition Team WOD:
REST DAY.

CFE WOD:
4x
50 sec double unders/paralette jumps
10 sec rest
50 sec wall balls (20/14)
10 sec rest
50 sec burpees
10 sec rest

Rest exactly 2 min

4x
50 sec box jumps
10 sec rest
50 sec jump weighted lunges (45/25#)
10 sec rest
50 sec situps
10 sec rest

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(Photo credit: Alex Robleto)

Are you ready CrossFit World? It’s Brick’s inaugural “AMDAP–As Many Dates As Possible”! You are reading right! It’s speed-dating CrossFit style! Sign up here because space is limited…and get ready to find your SWOLE-Mate! Open to all boxes in the NYC area! Mark your calendar, because it’s partner-WOD time Feb 23rd!

CLICK HERE to sign up for the 2014 Open and be sure to sign up for Team CrossFit NYC!
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Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
20 minute AMRAP, Alternating work with a partner: 10 shoulder to overhead 135/95, 20 lunges, 30 sit ups

Competition Team WOD:
A. Back Squats: 9-12-15-12-9 – Work up to your heaviest set of 15 and back off as little as possible
B. 8 minute AMRAP: 3 push ups, 3 toes to bar, 6 push ups, 6 toes to bar, 9 push ups, 9 toes to bar….

  • Brad Hoover

    Almost Jackie 9:09 compared to Jackie (thrusters) in Oct of 10:04. Although faster I think it was due to an improved fitness level and a slower row (rowed too fast last time). I think I’d be faster with thrusters especially because I’m 5’6. Curious to see how other people did vs their last Jackie. (Row 1:55-2:00, wall balls 10-10-10-8-8-4, pullups 8-6-?)

    Advice for those who have not done either workout before: row at 90-95% of your 500m PR. Know that rowing say 10 seconds faster more than likely will not result in a 10 sec faster time. If you go too hard on the row you’ll pay for it during the wall balls.

    • James K

      My Jackie time today was 34 seconds slower than my PR. I am not sure what that says other than I hate wall balls. Row was about the same and pull ups were fine.

  • Kyle J Smith

    Kelly Starrett shares on how to get a more comfortable front rack and overhead position for tomorrow’s WOD: http://www.mobilitywod.com/2010/10/episode-41-improving-shoulder-organization-3-min-challenge/

  • Jim S

    Stopped by Crossfit Norcal in Santa Clara last night. Five rounds not for time:
    8 rep high bar back squats (165,185,185,190,190)
    20 GHD situps
    Feeling it in my legs today.

  • ToddMorris

    Had a blast at the Beast of the Boroughs this past Sunday. Outside of the host box, CFNYC had the most teams competing. Thank you Coach Nick L for running a practice session the week before and for being at the event for additional coaching. Special shout-out to Jason and Zack for taking 7th overall.

    Next stop is the Open. The first WOD is posted two weeks from tomorrow!