Intermediate/Advanced WODs: Sunday 120429

Sunday 120429

Intermediate/advanced WODs at HR:00
A: Press 3×5
Press 12-9-6

B: Five rounds for time of:
225#/155-185# Deadlift, 5 reps
5 L-pull-ups

Thanks to Andrew for sending in this pic of our many CFNYCers doing their CF Level 1 Cert this weekend out in Brooklyn!

Here’s what’s on tap for Monday’s intermediate and advanced WOD classes at HR:00 and HR:40:

A: Back squat 3×5

B: In 14 minutes:
30 Box Jumps 24″
10 Push Press 95#/65#
20 Box Jumps 24″
20 Push Press 95#/65#
10 Box Jumps 24″
30 Push Press 95#/65#
With the remainder of the
time complete…
As many reps as possible of: Burpees
Score is number of burpees


  • Amanda Long

    A. Vegas tabata wod (1 minute rest in between exercise): rowing (39); push-ups (67); squats (152); sit-ups (112); pull-ups (46)
    B. April pull-up challenge

    Added full-range of motion push-ups to the list of things I need to work on after Barbara – list gets longer each week!!!

    • james_vergara

      Hi Dickie…er, myself.

      • Dickie

        What’s up, Hoss?

  • Gwachsteter

    “Whitten”  46:55 rx’d

    Five rounds for time of:
    22 Kettlebell swings, 2 pood
    22 Box jump, 24 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 20 pound ball

    • Dickie

      This was probably the most painful WOD I’ve ever been through.

  • MadeleineT

    A: press 95-100-105(1) then 80-80-80.
    B: 225# DL, 5-4-3-2-1 chin-ups, 7:46.

  • Active rest day, so ran 5K (well, 3.2 miles). 10:53/mile. Amazingly subpar performance, 2:30 off my pre-Crossfit pace when I was running regularly. I will need to add some CF Endurance to the mix from now on.

  • Steve Slo

    Short on time:

    Strict Presses: 130×5, 130×5, 130×5

  • Jana B.

    A; 3×3 press 63-73-78 (2); 12-9-6  @ 53 -63-68 (68 set done post WOD bc of time).  I should have done part 2 heavier (but was kinda afraid of tomorrow’s overhead work)

    B: 6:40 DL @ 153# sub 5 pull ups (green/blue bands) and 5 T2B.  My first successful T2B EVER!  I went to do my normal K2B (knees to boobs) and my feet just went up.  I couldn’t believe it.  I’m so excited (esp since I have been so tired and feeling weak this week so I think emotionally I needed a nice little jolt).

    • MadeleineT


  • Jenny A

    A: 3×3 press 63-68-70; 12 at 53, 9 at 58, 4 at 63 
    B: 7:20 DL @ 143#, L pullups at some point devolved into some other letter (h?)

  • Asegal04

    A. Presses 145×3 155×3 165×3 (pr)

    B. First time doing l pullups, adding another item to the “to be worked on list”
    4:15 rx

  • Jim S

    I’m still one day behind on the cycle.
    A: RGWU Day 1 (basic)
    B: F.S. (I thought it said 5×5, whoops). 165, 175, 180, 175, 175
        B.S x 20 at 150
    C: 15x45lb KB swing, 10 burpee, 5 C2B pull up in 7 minutes. 3 rds completed.

    Today was a good day / bad day. Good because my front squat numbers got me above the 50% point on beyond the white board for the first time ever. I’m savoring that. Also, I’m inching my way up on those BSx20’s. Today was a gut check at 150 but I didn’t drop the bar, or pass out.
    I had nothing left by the AMRAP and that 3rds is pathetic. It’s been a long week and tomorrow is another day…