Take your pick

Saturday 111203

Quick Update: High Noon Heroes, send your Murph times to Michael at NYORMI@gmail.com, so he can run some stats on our collective accomplishments. What an amazing turnout!

At the 9am, 10am, 11am, 1pm, 2pm, and 3pm WOD classes, we’re doing:

A. Three Rounds:
5 Press @ 85%
Rest 60″
5 Wall Slides
Rest 60″

B. 7 Rounds for time:
7 OH Lunges Each Side, 45# Plate
7 Burpees

And at the inaugural High Noon Hero WOD, we’re doing:

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

If you have a 20-lb vest or body armor, wear it. You may partition the pull-ups, push-ups and squats as necessary.

Burpees and blue:

The famous Coach Will and some other dude… ; )

* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

A. Three Rounds
10 Jane Fondas
Rest 60″
5 Deadlift @ 85%
Rest 60″

B. For time:
25 Sit-ups
1 Muscle-up
20 Sit-ups
2 Muscle-ups
15 Sit-ups
3 Muscle-ups
10 Sit-ups
4 Muscle-ups
5 Sit-ups
5 Muscle-ups


  • Anonymous

    A: 90-90-90
    B: brought in the rear at 14:27 (45# plate)

  • A: 33-43-53-58-58
    B: 11:58 10# plate

  • Kayam Rajaram

    Fun WOD today but got my a$$ kicked.

    A. 65-65-55-55-55

    B. 12:57, 3 rounds with 25# plate, 4 rounds with 10#

    If anyone is interested I’m taking an active rest day tomorrow and going for a bike ride up the West Side. Thinking Battery Park City, West Side bike path up to Inwood Park. Feel free to ping me off line if you want to join me – kayamraj@gmail.com

  • jenntang

    A: 73#

    B: 9:22, 45# plate

    Football WOD:

    5 Rounds, with 1min rest in between-

    10 lateral kb swings left, 20kg

    40 yard shuttle run

    10 lateral kb swings right, 20kg

    40 yard shuttle run

    Approx. 1:03-1:05 per round

    Didn’t do Murph because that’s silly, but it was a fantastic turn-out for Hero Saturday – great work everyone!

  • Jim S

    Loved the energy in the box today (that’s another way of saying holy shit there were a lot of people there for Murph!). No vest. 57:43 Moderate but steady pace.

  • Anonymous

    A: 95 – 105 – 115
    B: 7:45 Rx’d

  • Michael W.

    Hey guys, amazing turn out for our first official High Noon Hero WOD!

    We really appreciate you all coming out, and congrats to all the first time Murphs!

    Send us your times , we want to know who came! Email NYORMI@gmail.com and we’ll put up a post to celebrate the accomplishment.

    -Michael W. Jamie F. Jason W. & Jason L.

  • Anonymous

    1RM PR Snatch 191#

    • Jamie F.


  • Jamie F.

    Ladies and gentleman, that is how we do that!  Awesome work everyone.  Great job to everyone who was there for the kick-off of High Noon Hero Wods.  That was some serious energy in the room!  Looking forward to seeing you all and some new faces week in and week out throwing down and hitting these special WODs hard.

    54:56 RX’d w/20 LBS Vest.

    • Anonymous


  • Ksjusino

    A 135 135 134
    B 6:11

    Missed murph but did it before good start to a Hero WOD. can’t wait to see what’s on the menu for next Saturday.

    Suggest making t-shirts for all the completed Hero WOD’s just a thought. 🙂

  • Peter F


    Since I couldn’t make it for the hero WOD, I went ahead and RXed the normal one even though I probably shouldn’t have!


    A 35# plate might have been a wiser decision…

  • Sara

    6:54 rx’d

  • Annie

    49:38 Rx – I had so much fun today!! Great crowd!!

  • Annie

    Actually not RX did not use vest 🙂

  • Asegal04

    First hero


    Should have gone a little harder but did not know what to expect…..great experience, there were a lot of demented individuals in today’s wod…makes me feel right at home

  • Jay


  • Erika Ramos

    presses – 53#. shoulders still hurting. 
    8:35, 25# plate & subbed box jumps for burpees.

  • Matt M.

    6:26 rxd
    Wished I could have been there for murph