Intermediate & Advanced WODs: Thursday 120531

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Russian gymnastics warm-up

B: Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65#/45# Thruster, 10 reps

Paul finds that when he’s in Central Park and has no access to barbells, his girlfriend, Paloma, makes a fine substitute:

Have an awesome pic of you using your strength/skill/speed/etc. OUTSIDE of CrossFit? Send it in for blog posting! (email: allison AT crossfitnyc DOT com)

Training vs. testing
Put your face in the water
CFNYCer Ken, road-tripping CrossFit-style
The running life / French Open: Beating earth
Why it’s ethical to eat meat
The best standing desks (plus the argument for why you should have one)

Here’s what’s on tap for Friday’s intermediate & advanced WODs at HR:00 and HR:45
A: Front squat 3×3

B: Five rounds for time of:
45#/25# plate Overhead walking lunges, 50 feet
21 Burpees

Then 5 times:
30” double unders, 30” Rest


  • John Grosso

    10 rounds + 10 pullups + 6 thrusters

  • Amanda Long

    A. 50 double unders – was able to string 30 together in a row (PR)
    B. RGWU – day 1. Did my first handstand press – haven’t been able to do this since I was 8
    C. Around 10.5 rounds – lost count somewhere in between. Thrusters were unbroken.

    Felt good today – guess that is what happens when you decide to take a rest day every now and then.

    And yes Dickie, there was great energy at 6am!

    • Jai Berg


  • 8 Rounds 10 Pull ups @ 95#. Wow that was hard.

  • Amanda Long

    Reminder that the Wall Street run is tonight at 7pm. Participants – if you need me to pick up your packet today, just let me know.

    We will be meeting at the Dubliner on Stone Street after at 8pm for anyone who wants to join!!

    • joncoffey

      I’m running with coworkers but will try to stop by afterwards!

  • james_vergara

    Paid a visit to 7 am today.
    RGWU: back to one abmat on hspu. Want to get rx’d by the fall. Pistols are another story.

    WOD: 9 rounds + 10 Pullups at 95#. Great workout.

  • reisbaron

    65# – 5 Pull-ups per round, 2.5″ band

    Junky neck & shoulder blade…played it safe today. For those who share this nagging pain, check out this MWOD, which has been magical in just the two times I’ve done it for 5 minutes per side:

    12 Rounds + 1 Pullup – all thrusters unbroken

    Even with the mad scaling this one left me a bit loopy this morning.

  • Gwachsteter

    9.5 Rounds Rx+ #95lb.

    • Rory

      Rx ++!!!!

    • InvictusWink

      Damn papi

  • BenS

    8 rounds + 5 pullups rx’d. Thrusters unbroken, pullups terrible.

  • Albert Insogna

    Rounds of 7 instead of 10, 65# thusters and strict-ish pullups.

    11 rounds (so really more like 8, in terms of 10-rep rounds).

    • Albert Insogna

      That reminds me of “put a bird on it” from Portlandia.

  • The_Lisa

    That is a great photo, Paul.
    Amanda, see you at/after the run this evening!

    • Rory

      Lisa…whats up with the nycendurance website, whenever i try to view it my computer or device crashes…anyone else have issues?

      • The_Lisa

        Rory, what browser are you using? Thanks for reporting – we will check into it.

        • rory

          Always happens in internet explorer and sometimes in safari

  • Rory

    A: RGWU day 1
    B: 11 rounds rx’d
    C: 50 hollow rockers

    Very pleased no one f’d with my space today!!! Tnx for warning everyone Sara

    GW thanks for the climbers goo, making my day somewhat bearable after the rips this am

  • Jana B.

    a: RGWU Day 1
    B: 11 rounds +1 pull up (#45 thrusters, blue/green band)
    Liked this WOD despite feeling achy from yesterday (also liked the country music cashout!!)

  • Jim S

    7rds 8 pullups

  • Kris_Rafferty

    5:45 WOD – thanks Coach Eric for the help today!
    7 rounds