Burpees AND pull-ups!

Thursday 111027

A: Front squat 5-3-1

B: Complete ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

No ordinary moments
The short guide to becoming a person of action

Exercise as a buffer to injury
Powering down on the plane
Pulled pork spareribs with coffee, molasses BBQ sauce / Braised short ribs with figs

Adena will be representing CFNYC at the Barbells for Boobs fundraiser on Saturday (alongside Jason W. and Coach Will). Here we see her practicing upstairs in our new 4th floor annex, trying on the women’s rx’d load of 95# for 30 reps for the first time with coaching assistance from Sara. Good luck, Adena!

* * * * *
Here’s a preview of Friday’s WOD classes:

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

Post impressions to comments.

Compare to 100914.

(Click here for a video demo of the WOD.)


  • Anonymous

    17:32 (10×10)

  • Erika Ramos

    19:34 8 reps 

  • Anonymous

    21:38 – 8 reps

    I left my Kindle on the GHD furthest from the shower. Can someone turn it into the front desk please?  Thanks…

    • Allison Bojarski


      • Anonymous

        Allison FTW!

        • Steve Slo

          …you know, until this very moment. I had always thought that FTW meant “fuck the world.”

          For years(!) I’ve been getting confused about sudden tone shifts in online discourse. Now I know.

  • front squats
    5 at 100, 3 at 115, 1 at 130 (bodyweight PR, pleased with this)

    25:57 RX’d

    • Jenny A

      Very nice, Cassie!

  • Dickie

    Front Squat:
    155 x 5 – 170 x 3 – 190 x 1 (PR)

    27:17 Rx’d + 2 ripped palms

  • Dickie
  • Jeff B.

    20:18 Rx

  • 165×5, 185×3, 225×1
    22:43 Rx’d

  • Ccosiac

    15:04 rx’d

    Thank you Sara for the handy dandy do it yourself tape straps.

  • Sara

    15:47 as rx’d

  • Matt M.

    18:34 as rx’d + 1 round because I can’t count to 10 properly

  • Jim S

    A: 5×135 3×155 1×170 1×175
    Don’t have a rack here so the last lift was limited by what I could get off the floor. p.s. That was a clean with zero style points, but it was coincidentally my hang power clean pr.
    B: RX 27:45

  • 18:31 8×10, jumping pullups
    maxed at 103# on front squats, which is a PR, I guess, since it’s the first time 😀

  • 22:18 rx’d

  • Zoe

    Good luck Adena! Awesome that you’re doing it rx’d, you’re gonna do great!

  • Kameron

    Front Press: 5 at 185, 3 at 205, 1  at 225 (PR), 1  at 235 (PR) – Should have tried for more, but was intimidated by the WOD ahead of me.

    Burpees & Pull-ups: 19:00 Rx

  • Ash

    I left my silver lifting shoes in a cubby tonight…can someone please leave them at the desk/not take them/not throw them out? Thanks!

  • Sam G.

    5/3/1 deadlift

    3 at 275
    3 at 315
    8 at 352 felt heavy today, might not have recovered from last weeks 12 x 333

    ring dips in best hollow position I could hold

    12-12-9 about 4 to 5 minutes rest between sets, almost got it down. 

  • Eric

    23:46 Rxed

  • John Landers

    225#-285#(fail on 2)-255#

    18:23 10×10

  • John Landers

    225#-285#(fail on 2)-255#

    18:23 10×10

  • Jay

    5×145, 3×165, 1×185
    19:07 Rx’d

  • Steve Slo

    A) 155×5, 185×3, 225F
    …I sequenced this all wrong. I should have started with 185×5, 205×3, and then 225 (pr attempt). Next time!

    B) 23:43 (8 rounds)
    This is the very first “high volume” pullup WOD I’ve done without any assistance! So, this is a pretty big win for me. A good day.