Intermediate & Advanced WODs, CFE WOD: Monday 120611

Intermediate & advanced WODs at HR:00 and HR:45
A: Snatch practice

B: With a continuously running clock do one pull-up the first minute, two handstand push-ups the second minute, three pull-ups the third minute…continuing as long as you are able. If you fail on one movement, replace it with the other. (I.e., after handstand push-ups fail on the 8th round, do 9 pull-ups the next minute, 10 pull-ups the minute after, etc.)

CFE Running WOD at 6AM, 7AM, 8AM (meets at 28th St.)
Hey runners! It’s short-interval-day Monday!! Meet Coach Heidi at 28th Street for the WOD at 6, 7, or 8am. She has 200 meters and 400 meters on tap!

From left, Frank, Schuyler, Stuart, and Brett bring the big guns to their Running Elements class:

Virus outbreak: You may be sick

Is your workout hurting or helping you?
Moderation as the sweet spot for exercise
Chicken ballotine / Classic hollandaise
The most important event in history (Big brains require an explanation, Part VII)
What’s Beautiful: A competition to redefine the female athlete

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

B: Split jerk 3×1

C: Deadlift 12-9-6


  • reisbaron

    Green band debut in a WOD. Got through 6 pull-ups in the round of 9 with the green band, then finished with the black band until 8 reps into the round of 11. (got 8 HSPU in the round of 10)

    One day soon I will see the round of 12 in a “death by…” WOD. Soon…

  • reisbaron

    For today’s WOD in Beyond the Whiteboard, since there is no template for the “Death by…” WODs, I had to go with posting the “Continuous Pull-ups” WOD. Just put a “1” in the reps field on home screen where you enter the number of rounds. It will populate the proper rep scheme on the next screen, and you’ll have to manually change the even rounds to Handstand Push-ups.

    Email me with any questions –

  • Jana B.

    A: snatches x2 up to 63
    B: 8 pullups (green/blue) in round 15; 8 HSPU in round 17 (ab mat and 25# plate)

    Coach Kyle referred to this as Death by Death, which I think is appropriate.

  • Albert Insogna

    A: worked up to 75
    B: both strict, failed on round of 12 hspu (got 5 and crashed), got next round full, then 13/14 pullups and called it a day

  • Snatches – got 4 in a row at 135#. it just clicked after sara gave a little bit of advice: “raise my hips alittle bit so that my shoulders are over the bar a bit more” – focusing on getting the shoulders ahead of the bar a little bit more really helped getting the weight into a stable OHS position.

    Got through 11 min on the pull ups, The bars were tearing up my hands =/..

  • with all friday and sunday classes now at 28th, what is the status of open gym for those days?

  • Michael North

    Snatch practice: worked up to 95# with full squat snatches. Need to stay away from power snatches in order to improve
    Death by: mid-teens somewhere. Did “real” pull-ups rather than “band-ups” (after copping grief from Jamie F). Thanks to the comp team (except Jamie) for encouragement. Kipping felt like a drunk widow monkey which probably means I am doing it right. HSPU were kick-up to a HS (or attempts). Feeling a little more comfortable upside down.

  • The_Lisa

    A. Great to work on snatches today with Coach Ryan.
    B. ring rows, 3 abmats up to round 10.

  • David Stogsdill

    A. Snatches x 2’s — working on dropping to the bottom of the squat.
    B. “Death by Death” — 11 HSPU (1 abmat) into the 12th minute/9 pullups into 14th minute. If I had broken up the sets earlier probably could’ve made it a bit further.

  • 15 rounds + 10 pull ups

  • Jay_Goebel

    pullups: 15 rounds +13
    HSPU (kipping w/ 1 abmat): 8 rounds +8