45 seconds goes fast

Sunday 120212

Four sets for max reps of:
45 seconds of Weight Plate Burpees (45/25# plate)
45 seconds of Rest
45 seconds of Anchored Sit-Ups
45 seconds of Rest

Will coaches Erika on the rower:

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

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups


  • Anonymous

    Dare I ask what a weight-plate burpee is?

    • Sam G

      You jump on the plate instead of clapping, it ensures full extension, 45s should be used.

  • Standings as of 2/12/12 12AM

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    Total athletes registered with an affiliate: 21,649

  • Anonymous

    Main Site WOD …  20:05  rx’d

    Row 2K
    50 Wall-ball shots, 20 pound ball
    Row 1K
    35 Wall-ball shots, 20 pound ball
    Row 500 meters
    20 Wall-ball shots, 20 pound ball

  • Had a good workout here at the Venetian in Vegas. They have a great gym (Canyon Ranch Spa) albeit a globo gym on a very large scale and people doing funny moves with very little range of motion. Funny what you pick up on when you do not work out at these types of facilities anymore.

    I was able to do the CFNYC wod this morning:

    54 Burpees with 2 regular 45# plates (not bumpers) (13, 13, 14, 14)

    107 Situps:  (27, 28, 26, 26)

    161 Total Reps

    Tabata Overhead Lunges with a 45# plate. Rep range was from 6-10

    Tabata One Arm KB Snatches with 1.5 Pood:  Rep range was 7-12

    • Jeff

      Did you have to pay extra to use the gym?

  • Cass

    LOVED this WOD
    150 reps in total rx’d

  • Jana B.

    11am weight plate burpee wasn’t jumping on the plate; it was doing a pushup on the plate then picking it up and lifting it overhead for the jump part of the burpee.  Thx Coach Kevin for finding a way to make burpees even worse 🙂

    142 rx’d (I think this is my first rx’d WOD!!)

  • Justin Katz

    119 Total Reps RXD

  • This is probably my most desired couplet to have in a WOD ever – 2 of my favorite movements 🙂 

    172 reps Rx.

    Then we spent a good 20 mins on goat work after. I love when we have time to really focus on these things! Thanks for all the help and tips Coach Kevin.  Muscle ups – I’m coming for you in 2012! 

  • BenS

    150 reps, Rx’d.  Pavel pullup 9-8-7-7-6.

  • Jim S

    A: max rep strict pull ups: 12
    B: WOD RX’d (13 12 13 14 / 25 28 27 29) 161
    C: max pushups till failure: 40

    • Jim S

      I should add, at this point I’m confused (didn’t make it into the box today and did this at home). Were we supposed to jump on the bumper or lift it? I did the former. Lifting it would have cut the burpee reps way down significantly.

      • BenS

         Lift the bumper overhead

  • Jenn Tang

    142 Reps Rx (burpee with 25# plate lifted overhead)