Take your pick

Saturday 120128

Seven rounds for time of:
205#/135# Clean, 3 reps
4 Ring handstand push-ups

NOTE: This morning’s NYC Endurance running class will meet at Engineers Gate 90th St./5th Ave. in Central Park at 9:00am.

* * * * *
Remember that if you want to participate in today’s High Noon Hero WOD, you need to sign up via the Zen Calender Planner for one of the 3 heats. Here’s today’s Hero WOD:


Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Barbell: 155#/105# (Post-Elements: 105#/75#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in Operation Enduring Freedom, Afghanistan, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

The pics may be blurry, but perhaps that’s because two of the world’s fittest men (Graham Holmberg, Rich Froning) are moving so damn fast?

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

A: Snatch – 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 87%, 1 @ 85%, 1 @ 82%

B: 50-40-30-20-10 reps of the following:
Wallball (20#/14#)
50’ Bear Crawl


  • David

    Sorry for bringing up something that may have been addressed before but why not have the “hero WODs” throughout Saturday as part of the regular classes? Some of us just can’t be at the gym around 12pm. 
    I also remember doing hero WODs whenever they came up on main site (when we used to follow main site of course). Just asking.

    • Anonymous

      I’m in favor of this especially since most saturdays I work until 1pm. Hopefully it will catch on. If not now then maybe when we move into the new space?

    • Anonymous

      Hero WODs show up on the regular class schedule all the time, but they tend to be the shorter ones, like JT & DT. Last week we saw both Nate and Randy on the weekday schedule as well. I assume the biggest challenge with longer hero WODs is that they can easily blow past the end of an hour, causing issues with the next class if they’re setting up for Murph and the previous class is still doing their squats. So logistically it might work out better in the new space where extra hero WODs won’t get in the way of regular classes.

    • BenS

      They ran both Hero and regular WOD simultaneously at 9am today and I think it worked really well.  And was happy to be out of the gym at 10am.

  • Paul S

    I’m assuming this means 50 foot bear crawl every round? I just don’t know if I have the time to do 50 reps of 50 ft bear crawls…

    • Mike K

      Yes, 1 bear crawl per round

  • Mike K

    On the main WOD – I could be wrong, but I believe that when this came up as a games event, the cleans were treated as ground to shoulder anyhow, as in they did not require a full squat.
    Also, since I doubt most people will be doing ring HSPU, try to put your hand on plates or on parallettes to get some extended range of motion on the HSPU.  Use abmats with the parallettes if you need to.

    For “DT” – consider picking a weight that you think you will be able to finish in under 10 min.  That will completely change the workout and will be what it is intended to feel like.
    Unless of course you are Jamie F, in which case you should probably use somewhere between your 1RM power clean and your 1RM deadlift…

    • Jason L.

      Agreed on DT, the weight you do Grace at should be a good reference

      • BenS

        I did my most recent Grace (95lbs) and did 11:36.  It was indeed a good reference.

  • Mike K

    Good luck to Erica, Cindy, and all the ladies competing at Hail to the Queen today!

  • jenntang

    DT: 14:50 Rx

  • Matt M.

    7 x 1 Weighted Pull Ups: 100, 100, 100, 100, 100(f), 90, 90
    Cash out: Ring dips descending ladder from 15

  • Michael North

    DT: 12:40 at 95#

  • Cassie

    DT: 9:20 at 65#, time to move up
    nice 4 minute cash out, 1 min max burpees, 1 min plank hold, 1 min max burpees, 1 min plank hold..phew!

  • DT:  16:44 
    145# the first round and finished with 135#.

  • DT: 13:03 75#

  • Jim S

    Bummed not to be doing DT today but after the last three days I’m a walking case of DOMS. Saving my energy for basic stair climbing and other necessary daily activities. 🙂

  • Manoj R

    DT: 13:44 at 95. 

    Like the option of being able to do the Hero WOD at 9am. 

  • Sofia

    Dt 8:38 73#

  • Steve Slo

    DT… Fuck yeah.

    10:01 #115

    It would have been awesome to have cracked 10:00, but my last DT attempt was 12:33 at 105#, so this was a pretty huge step up for me.

    Great Hero WOD! Thanks to Jason and Mike(?) for running it.

    • Jim S


  • Jason L.

    DT – 10:48 RX’d, probably could have gone a little faster on the first two rounds, good pacing overall though.

    Rest about an hour and a half

    For time:
    30 wallballs, 20#
    21 c2b pullups
    30 wallballs
    15 c2b pullups
    30 wallballs
    9 c2b pullups
    8:04 – forearms were a little gassed…

  • Yes Good luck to the ladies at the competition today!  Please post about your experience for those of us who had to work today and couldn’t attend 🙂

  • Rajeev Bhandari

    I like the option of being able to the Hero WOD @ 11 am

  • Anonymous

    7 rounds:
    3 Power clean (185#)
    4 games standard HSPU


  • Anonymous

    7rounds with Ryan
    3 power cleans(165#)
    4games srandard HSPU’S

  • Anonymous

    7 Rounds Cleans 95lbs 7×4 handstand pushups

    DT 7:50 85lbs