just another bench mark

Is he really gonna make us run outside?????


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

15.1 + 15.1A

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Rowing form

Skill-25 min

Review and Perfect your rowing form 500m at a time 


If today is your recovery day because you plan on going all out on tomorrow’s Open workout then:

15 Min AMRAP done at 65% effort

 25 double unders

10 push ups 

10 prone rows

10 ring rows

10 situps

30 sec plank hold


If that seems too easy for you then

15 Min AMRAP done at high intensity

25 Double unders

10 weighted push ups #45 #25 (ask the recovery wod-ers to help place your plate!!)

25 prone rows 

10 pullups or sub banded pullups

25 V ups

1 min plank hold


Strict Press + games prep

Strict Press


Snatch grip bent over row



0:00 – 6:00

5 rounds

5 OHS 95/65

5 Hand stand push ups

6:00 – 12:00

5 rounds

10 toes to bar

10 thrusters 95/65

12:00 – 18:00

5 rounds

15 box jumps

15 wallballs




Partner WOD + Announcement

Partner WOD: Partner B will do that exercise until Partner A is finished with theres, then switch. 


A – 40 Wallballs, underhand

B – Kips, no pull-up

A -Row 1,500m

B – Plank

A – 40 DB Snatches

B – Sled Pulls


There has been some buzz going around the gym about competitions, class warfare and the CrossFit Open. So let me make a few announcements and let’s see if we can put some smiles on some faces:

1. If you want to participate in a class warfare or a CrossFit competition sign up for the CrossFit Open. This will be a preliminary round of our next class warfare. We’ll use it as a biomarker to see where everyone is at and what everyone is made of and then Rich, Brian and myself will throw down the gauntlet! Register here:


1 – A. Every Friday night, starting February 26th (yes, that’s next week), we will be holding our first ever “Friday Night Lights” event for the CF Open. Every Friday night during the open from 7:30pm till complete we’ll put everyone through the Open WOD for that week. Save the dates, call the babysitter and book them for 5 weeks, tell your boss you need to be out of work by 6, do what you gotta do and get your CrossFitting, ass kicking, WOD killing body down to the gym for Friday Night Lights!! Invite friends from other gyms or someone you know who has been a little curious to see why you’ve turned into a gym addict since you started with us at CFM. Bring them down, and let them take part or witness the insanely awesome awesomeness that is Friday Night Lights at CFM!

Still not convinced to sign up for the open? Read this:


2. If you are serious about competing and want to make a run for Regionals, or a podium spot at Flex on the Beach or any of the many CF comps out there, you might want to beef up your strength. The coaches at CFM have listened to your suggestion and we do our best to implement knew ideas and please our members. It seems as though half of our members want to do more cardio and the other half want to do more strength and the 3rd half want more of both. Here is our suggestion: If you are looking for more specialization in your training i.e. strength, cardio etc. then you’ll have to come to open gym and work on it. We offer 8 hours of open gym per week and your coaches would be more than happy to assist you in achieving your goals! If you are looking for a strength specific program, contact Coach Rich at rich@crossfitmassapequa.com and he’ll whip up a program for you lickety-split! Just remember when your quads are burning on those split squat days that you asked for it! My original point was if you want to compete, you’ll need to get stronger and focus your strength training a little more than we do in our normal classes.

3. If you stuck with this post till the end, thanks! Below is a bro-video for your viewing pleasure. And as always if you have any questions or concerns please do not hesitate to contact Rich, Brian, or myself.

-Train hard, stay frosty!





15 Minutes 

Power Clean and Jerk 

One rep max


WOD 3 stations 2 minutes rest between

5 min AMRAP

Sled push x 3 @ #70 #35

5 pullups


5 min AMRAP

Standing plate press outs x 8 @ #45 #25

Sprinter situps 8 each side




Deadlift, Hang power clean, Shoulder to overhead, Front Squat #135 #105

Thanks Brian Callan


Double KB Push Press


Single KB Bent Over Row




American KB swings


Squat thrusts




Skill of Kipping

Strength/Skill 10 Min

Bar Muscle up / Butterfly kip / Kip


10 Min EMOM

3 pull ups (kip of choice)

5 air squats (for perfect form)


10 Minute AMRAP

10 dumbbell or kettlebell renegade rows

20 medball cleans

30 foam roller knees to elbow

OLY day

 Power Snatch + Overhead Squat

7 X 2+1

Snatch pulls (heavy)

3 x 3



5 overhead squats 95/65

10 medball throws right

10 medball throws left


Only easy day…


For time

75 Double Unders 


3 rounds 

10 HPC + Push Press 145 / 105

10 Single Arm ring rows each arm


2 rounds

10 Deadlifts 245 / 165

30 Wallballs 20/14


1 round

30 Pull ups- every time out of the hang position is a 3 burpee penalty.

OH… don’t forget every 3 minutes 20 sit-ups