Intermediate & Advanced WODs: Tuesday 120522

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Clean 4×2

B: For time:
12 Deadlifts (315#/225#)
40 Double-Unders
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

Friends don’t let friends get sunburnt at the CMC (from left: Nick W. and Kam):

NOTE: Effective Sunday, May 27, all Sunday WOD classes will be held at 28 Street.

A full frontal assault on your groin (work/family safe)
I’ve tried everything but nothing works
Sunscreen ingredient linked to endometriosis
The perfect milk machine: How big data transformed the dairy industry
It’s not who you are, it’s what you do
Stretch, ice, rehab

Here’s what’s on tap for Wednesday’s intermediate & advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: Four sets of 3-minute sprints of:

5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. Then, rest 90’, find max set of double-unders in 3 minutes.


  • First WOD after the CMC.

    135# squat cleans and Double unders: 14:50. Double Unders killed me. Thanks Sara for not letting me get away with crap. 

    Thanks 7am for the cheer!!

  • james_vergara

    2 handle on the clean continues to elude me.  feeling less explosive than usual this a.m. (which isn’t saying much…)

    cleans: 155, 175, 185, 195, 205f

    WOD @ 285: 9:48

    Kudos to Sara for managing another logistical nightmare today…had snatches been programmed we would have had no problems with the class size…

    • Kristin_Cunningham

      nice job James!  How are the DU’s coming along? 

      • james_vergara

        They’re coming along, KC. I can string about 25 or so together consistently. A little tougher I the middle of a WOD when Im tired …

    • Dickie

      I bet there was great energy at 6AM, though.

      BTW I found my max power clean. I left it under the bed. I’m still looking for the max double unders. I may have accidentally sent them for dry-cleaning.

      • james_vergara

        6am was a little less pink than usual today…

        Dickie, what do you think about the potential to sub Cindy for Mary in tomorrow’s WOD?

        • Dickie

          Whatever. I’m over women.

        • Kristin_Cunningham

          hahahaha …nice one James

  • reisbaron

    The Squat Clean version of today’s WOD can be found on Beyond the Whiteboard here:

    It has also been added to today’s WOD calendar.

  • The_Lisa

    Legs are tight from racing the last few weekends so did 65# cleans and doubleunders/attempted doubleunders – 9:04.

  • Arun

    A. 135 – 155 – 185 – 200 

    B. 6:35 (245lbs)

  • reisbaron

    10:37 (135# Squat Cleans – Barbell Jumps)

    I look forward to making up the deadlift version at some point, but I needed the squat cleans more, so this was a perfect substitute for me.

  • BenS

    7:38 w/ 225# deadlifts and air squats

  • Jana B.

    10:30 (73# Squat Cleans, 1 round of barbell jumps and remaining 2x single unders). 

    I would like to make up the deadlift WOD too. 

  • Michael North

    With 6am today

    A: 135-155-155-135 Worked a combination of power and squat cleans. Really need to drill technique. Was basically muscle cleaning it at times
    B: 6:55 (315# DL’s and single unders 2:1) 315 got pretty heavy. Worked in sets of 3. 315 was my 1RM in January. Probably should have done DU’s even though I can’t yet do consecutive. Time would have gapped out significantly…

    • james_vergara


      good work today

    • reisbaron

      You were muscle cleaning it because it was too light.

      • Michael North

        As the weight gets heavier my third pull goes to hell…

  • Amanda Long

    A. 3 rounds: 800m run, 50 squats, 25 push-ups
    B. tabata sit-ups: 121; 20 strict pull ups (8, 4, 8); 20 pistols (holding an 8pd weight); 50 double unders

    Pretty excited about stringing 24 double unders together – thanks for the new rope KC!!!! Maybe I will be able to at least be respectable in the next wod that includes double unders!!!!

    Wodding from LA is not the same without the 6am energy and of course Coach Sara yelling at me!

    • Michael North

      Wodding is not a word

  • Kevin P

    Hey pm people! Please remember to register for classes in advance. We are setting a limit to 18 people per class that will be strictly enforced. Fyi, 5pm and 8pm classes are small , so I recommend if you can, please attend those classes. Thank you.

  • Chadron

    6:54 on the squat cleans (135) and doubleunders. As usual, good job by Sara handling less than ideal circumstances on the last minute change.

    A very interesting sub vs. the heavy deadlifts. It’d be interesting to see which of these two WODs would actually take longer. The deadlifts mechanically take less time than the squat cleans, but the squat cleans don’t interfere with doubleunders nearly as much as deadlifts.

  • Jim S

    A: Cleans x 2 155, 155, 155, 155, 155
    B: 225lb DL, DU’s 12:51. DL’s took me too long. Should have gone lower.

  • Ben M

    5:45 class

    A: Cleans -65×4, 135×2, 135×2, 155, 155, 155….
    B: 5:09 #225 and jumped over the bar

    I need some serious help/practice with double-unders.

  • Kris_Rafferty

     4:45 WOD with Coach Eric

    A: Cleans x2 – 45, 45, 45, 45 – lots of difficulty with these

    B: 10:38 #75, a few real double unders & way too many singles
    can’t wait for the shoulder to be 100% & start lifting heavier again

    thanks to Eric for keeping me honest 🙂

  • Annie

    B: 7:40 rx 

  • John Grosso

    A: 155, 185, 205, 225f, 225f
    B: 6:45 scaled to 245#

  • Jay_Goebel

    got a strict HSPU with 1 abmat (PR)