Intermediate & Advanced WODs: Saturday 120526


Intermediate/advanced WOD classes at HR:00 and HR:45
A: Find your one rep max on the snatch

B: 12 minutes, as many rounds as possible of:
5 Muscle-ups
10 Hang Squat Snatches, 95#/65#
15 Burpees

* * * * *
High Noon Hero WOD (at noon and 1pm at 26th Street)

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Member emeritus Kirk writes, “In the picture, from left are: Tim B., Anthony H., Scott R., Danny, Kirk, Marco, Michael. What is amazing is the fact that except for Scott’s two brothers [Danny & Michael], the whole of [Scott’s] bachelor party was made up of members of the 7AM Posse (as we used to call ourselves) from CFNYC. We all became such good friends because of CrossFit and working out together for years very early in the morning… It is pretty impressive. We were a motley crew, but we had a great time. That’s why I love CrossFit.”

2 NOTES: (1) Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. (2) Launching our new and expanded CFNYC running program!

Here’s what’s on tap for Sunday’s intermediate & advanced WODs (please see schedule changes for this Sunday to know intermediate/advanced WOD class times)
A: Russian gymnastics warm-up

B: Three rounds for time of:
135#/95# Front squat, 12 reps
12 Strict Pullups

Then Row 1000m


  • Will 26th Street be open at all on Sunday? If not, is Open Gym allowed at 28th Street?

  • Rory

    Morning WOD @ CF Chez Wachsteter

    A: 3x 500m row, resting on balance board in betweeen sets
    1:45, 1:48, 1:47

    B: Helen: 10:37 rx’d

    Finished off with a cup of GW’s signtature self roasted coffee, watch out starbucks!

    Hoo yah!

    • Amanda Long

      Hopefully the gym was not too crowded, you had plenty of room and god forbid anyone stole your Pullup bar or kettlebell!!!!

      • rory

        It was a WOD free of worries!

    • Michael North

      Nice! PR?

  • Gwachsteter

    Got weird with Rory this am in the garage.

    A: 3x 500m row, resting on balance board in betweeen sets
    1:34, 1:39, 1:39B:

    B: Helen: 10:30 rx’d

  • joncoffey

    Checking in from Windy City CrossFit in Chicago, where I ran into Coach Craig (!) do I win a finder’s fee?

    Team WOD with Bryce and Burke
    8 rounds pp, one at a time of:
    5 Box Jumps 30″
    5 OHS 115# (scaled @95#)
    100m run

    Awesome gym, owner Justin introduced himself, nice guy, free t shirt with a drop-in. Place is huge and right next to an L stop. Learned there’s such a thing as 15# plates.

  • BenS

    Snatch: worked up to 145#
    WOD: 4 rounds + 6 snatches w/ pullups, box dips

  • Michael North

    A: 135 (PR) – didn’t have this weight for 12.2…
    B: 2 rounds + 3 hang squat snatches. Scaled strict (green band) pull-ups and bar dips 2:1, 65#. Had trouble sticking the weight overhead in full squat following PU and dips. Missed reps forward and behind me. Love oly lifting. Wish I was as good at it as my squat and DL…

  • MadeleineT

    I’m trying to get my split jerk to look less like a stumbling push press.
    sets of four walking overhead lunges: 65-65-85-85-105-105
    hang clean and split jerk singles: 105-105-110-110-115-115-120-120

  • Allan R

    Outdoor Gowanus WOD:

    10 HSPU
    20 Burpees
    30 Sit ups
    40 Push ups
    100 Squats
    40 Push ups, etc.

    Could only muster 1 HSPU at the end. Was more of a should buster than I thought. ~18 minutes.

  • Amanda Long

    Last wod from the backwoods of Louisiana:

    A. 50 double unders
    B. tabata party (1 minute rest in between each exercise): push-ups (81); squats (119); dips (56); situps (120); strict pull ups (40); sprints (no idea of the distance)

  • Jim S

    A: 1st time attempting snatches since the open. 95lbs. Power snatch only. Don’t have an OHS right now.
    B: made up the 10 min capacity test.
    72/32/11 at 165lbs/11 at 95 = 126 Rx
    Good thing my body weight is down 15lbs. 🙂