Kevin taking a moment to meditate, mid Burpee Tuck jump


Part 1
AMRAP in 10 Minutes:
Partner 1:  Does 1 Round of Cindy
Partner 2:  Does As Many Double Unders as Possible in that time.

**  Switch after each round of Cindy is completed. 
**  Score is total Double Unders combined.
**  If possible, partner up with someone doing the same DU Variation as you.  That way, you’ll have a double under score, attempt score or single under score.

… Rest 2 Minutes

Part 2
2 Rounds Of:
Partner 1:  Rows 500m
Partner 2:  Does AMRAP of “Cindy” in that time.
Partner 2:  Rows 500m
Partner 1:  Does AMRAP of “Cindy” in that time.

**  So… everyone rows twice. 
**  Score is total rounds of “Cindy” combined.  After each row, start the “Cindy” round where your partner left off for one continuous running total. 


“Supposing you have tried and failed again and again. You may have a fresh start any moment you choose, for this thing that we call “Failure” is not the falling down, but the staying down.”
–  Mary Pickford

0 Response

  1. Frank

    Tabata in Tokyo…

    Burpees 7
    Sit ups 10
    Squats 15
    Pushups 7 (faded after 4 rounds)

    Just getting over my jet lag and I’m headed home.

  2. marilina

    Come say good bye to our awesome coach Mark before he heads to Cali.
    Saturday, June 23, 5pm, Boat Basin on 72nd

  3. Jared

    I have to start lowering my weights, go to med school and take off my shirt. I want my picture up on this blog two days in a row! Kevin, is that the secret?

    Partner WOD with Abbott:

    WOD 1: 402 double unders
    WOD 2: 9+23/9:42

  4. Vikram

    Thought long and hard about Coach B-boy and EJ’s advice this week about trying to do too much too fast – and took a rest day.

    Today actually looked like reasonably low-skill fun. Ideal for me. Olympic lifting is going to be a challenge – but looking forward.

  5. Tommy

    Partnered up with Jay this morning for the WODs…

    WOD1: 344 Double Unders
    WOD2: 10 Rounds even – 9:15

    Great job Jay!

  6. mcohen

    Partner WOD’s capture the essence of the 80/20 rule. 80% of the work done by 20% of the people. Brad is the 20%er. You killed that, bad back notwithstanding.

    WOD 1: 423 double unders
    WOD 2: 9 rounds and 23 reps.

    Other than mobility I am shut down until Saturday’s Masters Crossfit Competition. Brad and I are ready to represent Metropolis.

  7. bfarrel

    Kpo, that’s levitation, holmes. Crushing WODs and making blogs: that’s what Kpo does.

    Partnered up with Big Dog Cohen. Still only about 50% in mobility and strength, but nonetheless, this was fun.

    WOD 1: 423 double unders
    WOD 2: 9 rounds and 23 reps.

    Mike and Brad, wish you guys the best of luck this weekend at the Competition. Two of our best are about to represent!

  8. sara

    Partnered with Katie.

    WOD 1: 0 DUs, but lots and lots of burpees. (Sorry, Katie!)

    WOD 2: 10: 02; 6 rounds + 5 pull-ups

  9. Jeanine

    Anyone think it’s weird that Brendan was in my dream last night screaming at my 94 year old grandmother telling her that she was weak?

  10. Brett

    My normal German WOD partner Giacoooomoooo has been in hibernation, so did the WOD with German Crossfit visitor George.

    253 DU’s in round 1 (I did about 50 which is good for me)

    6 + 15 in 9:35 in round 2. Did all dead hang pullups without jumping so getting stronger.

    @ jared – thankfully you already met a woman at a very low point in her dating cycle with miniscule expectations, so there is no need to pimp you out on the blog. And that isn’t a bad thing, as lightning rarely strikes twice. You are the inspiration for the saying “there is someone out there for everyone”.

    As for KPO, he is a work in progress. That is why I’ve been working so hard with DT to make The Crossfit Bachelor the best show on cable. In fact I have been working on some concepts and dialogue I want to share with you all.

    All the women that KPO gets to choose from have to have the same name as a WOD to be contestants.

    So here is some of the dialogue from the show:

    (KPO enters room, hair all disheveled)
    KPO – I just did 2 rounds with Cindy*. What was my time:
    DT – You lasted 2 minutes, 15 seconds. Isn’t that a PR for you?

    (KPO chatting up a girl named Fran**)
    KPO – Have you ever tried horizontal thrusters?
    Fran – No. Are they dangerous?
    DT – They are best done with a 170 lb. dumbell on your chest. I know just the guy!

    (KPO just finishes a workout with Isabel***)
    KPO – Wow Isabel, that is some snatch!
    Isabel – Thank you!
    DT- I’ll say it is!

    * Cindy – 5 pullup, 10 pushups, 15 squats.
    ** Fran – 21-15-9 thrusters and pullups.
    *** Isabel – 135 lb snatch 30 reps

    So what do you all think??? Nickelodeon channel? Oxygen Network? MTV? I really think this concept has legs!

  11. Katie

    Brett, I literally just laughed out loud in the middle of a meeting!

    Sara, no reason to be sorry! I’m the one who can’t do DU’s! You just don’t want your arms marked in your wedding.

    Eric, can we always do burpees instead of endlessly trying double unders with no success? It seemed much more rewarding.

  12. Brooke

    Holy $hit Brett!

    You are a diamond in the rough.

    If there was a “Best Crossfit Blog” award…we would definitely win!

  13. Jared

    Brett may induce a minor chuckle from me, but his posts are extremely inaccurate. He has made comments about me multiple times that are untrue! He said I was part of the lollipop guild (which I’m not) and my fiancé was in a dating lull when she met me (she had many choices and obviously I was chosen).

    So although Brett’s posts may be funny, I find more truthful posts to be funnier!

  14. dlede

    JANITOR’S LAST CLEAN (another post with some more information)

    Come say good bye to our awesome coach Mark before he heads to Cali.

    Just a reminder:

    Saturday, June 23
    5pm – 8pm (officially), I am sure the party will continue late

    Boat Basin (Correction: 79th Street / Riverside Drive — On the Hudson)

    We will have our own area / bar! Hope everyone can come!

  15. DT

    Fuckin Spanx woman is worth more than a billion dollars. Think on that for 5 solid minutes and you will lose your mind too.

    Spanx has so much money…

    They’re practically splitting at the seams

    Overflowing with new busines

    Money is pouring out

    Trouble hiding all their cash

    Can barely contain the orders

  16. Brett

    @ Jared – I truly wish you and Jenny the very best for your upcoming wedding.

    I’m so happy you are using my friend as your wedding planner. Hope you are ok with me sharing some of these great plans she arranged with your Crossfit Metropolis family:

    1. Transportation to/from the hotel for the wedding party in a Mini Cooper Limo driven by Herve Villechaize. Must have cost a fortune to get him!

    2. Every table at the reception has chairs with booster seats and seat belts.

    3. All servers and bartenders will be dressed as Oompah Loompahs (Willy Wonka)

    4. The best man and 6 other wedding party members will wear name tags that read “Sneezy”, “Sleepy”, “Dopey”, “Doc”, “Happy, “Bashful”, and “Grumpy”.

    5. A photo booth where guests can get their picture taken with their favorite Hobbit.

    6. The Conga line will be laid out by simply following the yellow brick road.

    Finally, just a little preview of a few titles from the song list from the band (Alvin and the Chipmonks had a prior commitment they couldn’t break):

    Short People
    Goodbye Yellow Brick Road
    Heigh Ho
    If I Owned a Midget
    Tiny Dancer

    Jared, thanks for the invite and looking forward to sharing your special day!

  17. Jared

    Brett, sorry that you are a giant. Maybe you are just jealous that there are Jared pull up bars and no Brett pull up bars.

  18. yasmin.carlos

    Partner WODs are fun. Thank you, Ben!

    Brett — your posts today and on B-Boy’s bday ought to be saved for posterity.

  19. Carmen

    At first I thought the Ben who posted above was my partner Ben from 6 a.m. and that he thought my name was Yasmin. Then I saw that Ben and Yasmin got 362 DUs on Part I, and sadly realized it was not my Ben.

    Part I: 94 DUs/attempts
    Part II: DNF but 7+15 (or was it 5+15?)/10:45

  20. maryseem

    WOD w/ LB

    Part 1: 38 DUs – my arms and ankles look like I’ve been beaten.
    Part 2: 7 rounds + 10 squats

    Ring rows, knee pushups for Cindy. Nice work LB!

  21. sassypants

    Cinnaballs is a kick ass partner!

    1.) 395 DU
    2.) 8+6 reps

    *PR consecutive DU: 54 (from 53 haha)

  22. maddyl

    1) 133- Jeanine totally carried me
    2) 4 rounds

    This blog is seriously out of control & too funny! <3

  23. MacIntyre

    partnered w. stephmil
    338 on the DUs…I did DU attempts and got a few.
    7 rounds + 15 (I think..steph, you may know better)

  24. DT

    Went ok.. came really close to a du pr and snagged my rope on the weight rack behind me. Kinda. Not. Legit. Everything else was mad legit.

    @jmiz- Bring some of that DixieDoo back to the box!

  25. EJ

    Team Brooke and EJ

    Doctor’s orders – No overhead work for 2 weeks.

    DUs- 355

    Modified Cindy – Cynthia
    *10 Ring Rows
    *10 Weighted Situps #35
    *15 Squats

    6 rounds + 1 pullup

    – ring rows are really TOUGH. Great accessory work! Need to do more of these
    – Loved the whole walk through on back ext/hip ext. Back ext now to be incorporated in my regimen
    -BIG BIG shout out to B and Allison keeping everyone on point working towards “virtuosity” with their movements!!

  26. Laura

    Partnered with Gi for 266 du and 6 rounds

    My arms and legs look like I’ve been beat and I still can’t do consecutive du….

  27. phillipc

    Partnered w/ Alex who carried the du load…

    250ish (73? Me) +
    6 rounds dead in 8mins

    Quite close to chundering (pukie) tonight. Plus I have no back abs, according to B-boy.

  28. Alicia

    Partnered with Dave
    1) 412 (150 me, 262 Dave)
    2) 5+28
    Knee pushups, ring rows, ab mat sit ups

    During GHD training: “You want to have musculature in your back. You don’t want it smooth like a fucking…uh…smooth like a vagina.” – BG

    And finally, my favorite part of tonight was walking into the bathroom before class and finding the toilet full of shit. Come on people, can we really not flush toilets? In the words of Jasen, this isn’t CrossShit.

    Flush the damn toilet

  29. kpo17


    550 and 6+15. Partnered with Carlos. Such an animal, it was an honor and a pleasure to string so many DUs together with you.

  30. dlede

    Mark / DLEDE Partnership

    WOD 1: 590
    WOD 2: 8+19 rds in 8:55

    was good to get a good partner wod in there with the big guy before he leaves!

  31. Joe

    Was about to go solo until Allison came to my rescue!

    I mod’d Cindy on both WODS for shoulder saving. While Allsion went Rx naturally.

    10 ring rows (well said EJ)
    10 knee pushups
    15 squats
    WOD 1 = 346 DU’s
    WOD 2 = 7+9

    Cortisone shot for my shoulder tomorrow afternoon. Then 2-3 more weeks with no overhead. Hope to then be back in the game 100%. Listen to EJ everybody……Injuries suck so be careful and back off when your feeling not 100%.