Intermediate & Advanced WODs: Friday 120601

Intermediate/advanced WOD classes 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

Thanks, Coach Bo, for the panoramic awesomeness from 28th St.:

(Click on pic itself for full-size version.)

Launching our new and expanded CFNYC Running Program!
How to breathe correctly
Marathon victories / Are marathons bad for the heart?
Bodybuilders are weird
Can exercise actually be bad for you?
Don’t eat toxins
New York City Day Hiking / NY/NJ Trail Conference / Appalachian Mtn. Club, NY

Here’s what’s on tap for Saturday’s intermediate & advanced WODs at HR:00 and HR:45 as well as the High Noon Hero WODs at noon and 1pm:
A: Russian gymnastics warm-up

B: In teams of 3:
3000m Row
100x Thrusters 95#/65#
300x Kettlebell Swing 24kg/16kg
One athlete per station, rotate on the minute. After reps done at a station, it
becomes rest. Time is called when all reps and meters are complete.

* * * * *
This Saturday’s High Noon Hero WOD (at noon & 1pm, be sure to pre-register through Zen Planner):


Four rounds of:
100 foot Walking lunge with 45#/25# plate held overhead
30 Box jump, 24″/20″ box
20 Wallball shots, 20#/14# ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Come join us for another great Hero WOD! All levels of students welcomed (scaling options available).

-HNHW Crew


  • Gwachsteter

    Front Squats: 225-235-245
    WOD: 10:33
    loved the post WOD 4 min stretch Avery put us through this am – we should do that everyday. (time permitting)

    • Michael North

      What was the stretch?

  • John Grosso

    A: 225-245-245
    B: 17:10

    Now that I actually look a the WOD, 5:45am class did 25 burpees. Yay for us.

  • Amanda Long

    A. Front squats – 135, 145, 155 (PR by 2 pds but I will take it!)
    B. 10:15 Rx’d

    Highlight of the morning was Malcolm doing butterfly flutters – so graceful!!!

    • Malcolm

      so flexible…

  • Amanda Long

    Great Wall Street run last night – congrats to all of the finishers! Unofficial time was 22:30

    • Awesome Job! My official time was 22:28, So close!

      • Amanda Long

        Great job!!!!!

      • The_Lisa

        Nice, Andrew! Sorry I did not see you there but it was rather crowded.

  • jenntang

    FS: 123-133-143

    WOD: 13:33 Rx’d

  • A. 185×3, 205×3, 210×3 (PR)

    B. 15:10 Rx’d. All classes at 28th Street did 25 burpees because Will is mean (and he was asleep when he read the WOD this morning).

  • Malcolm

    FS: 185×3, 205×3, 215×3 (PR)
    WOD: 12:06 (I think)
    Thanks to Greg and Amanda for keeping me moving through the last set of burpees – was moving very slowly by the end.

  • Front Squat: 83-93-98 (getting down is waaay easier than getting up, lol)
    WOD: 14:55 (scaled burpees to 15, but used 25lb weight for lunges)

    why yes, I did get stuck at the bottom of a front squat at one point 😉
    Thx for spotting me Amanda!

  • Albert Insogna

    A: 95,115,125- hey you got to start somewhere…
    B: something with a :50 at the end, I think it was 14:50, 25# lunges, 25 burpees instead of 21 (gee thanks Will!)
    C?: 87 DU total

  • Daniel L

    Front squats: 155 x 3
    Wod: 11:03 rxed with 25 burpees

  • Aaron Segal

    Trained by Brian d. Worked on cleans, best they have ever felt. Also pr’d while in session. These sessions have helped a great deal, wish we had more lifting cycles.

  • Andy Graves

    205PR, 215PR, 220PR
    12:34 25#

  • Jim S

    A: FSX3 185 195(1 then fail) 185 185
    B: 21:58 Those were some slow burpees
    C: DU’s 29, 17, 14, 10, 15

  • A: 113, 113, 123
    B: 11:42 rx
    C: 87

  • Kameron

    A: 205, 225, 225
    B: 10:47
    C: 232

  • I left myself logged on at the gym!! Can someone log me out.. And who posted meat? : )

  • Shannon H

    165 ,185, 185

    14:38 with 25lbs