Intermediate & advanced WODs: Thursday 120621

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

B: For time, 21-15-9 reps of:
Squat Clean 165#/105#
Box Jumps, 20″ box

Thanks to Coach Dan Def for this great shot of Coach Michael W.’s evening class on Monday night at 28th St., working some mobility:

When a squat is not a squat
The snatch
Mirror, mirror on the wall
Revisit the era of automatic dining in NYC
Our top 5 chocolate obsessions

Here’s what’s on tap for Friday’s intermediate & advanced WODs at HR:00 HR:45

A: Front Squat 5×3
Back Squat 1×20

B: Tabata Dips
Tabata Situps


  • reisbaron

    17:33 – 165# – 24″ (15-12-9)

    Sara wisely advised scaling the volume, as the competition is Saturday, and in retrospect another 18 reps would’ve made this one a 25-minute WOD. But WOD 1 on Saturday is rowing and 95# squat cleans, so after today those should feel like I’m moving a broomstick. We’ll see.

    No more training before the Garage Games, so for all people heading out there, I’m planning on an 8:00 arrival so I can get some early mobilizing done. I’ll post some crucial MWODs over the next day or so. Make sure those hips are ready for some mega-sprints! Let’s kick some ass!!

  • Hall C.

    14:12 – 95lbs – 20″ (19-15-9)

    • Emily L

      hall– where were you? I feel like all our 6:15s’ were missing! Great time though!

  • Kelsey

    Wow! Great links! Thanks for sharing!!

  • BenS

    10:33 – 115# – 24″ (15-12-9)
    Good luck to everyone competing in the Garage Games!

  • Gwachsteter

    WOD: 21-15-9 #135 17:02
    that shit was no joke this am. 45 Full Squat Cleans! Going to be feeling that one for sure tomorrow.

  • Gwachsteter

    didn’t see this one comming….
    Front Squat 5×3
    Back Squat 1×20
    must be friday.

  • Justin Katz

    B:11:44 135#

  • Casandra


    John Huang
    Myles Worthington
    Chris Bayly
    Neel Garg
    Carlos Alvarez
    Jason Lucking
    Daniel Spralding
    Nicholas Bunn
    Brian Logvinsky
    Alvin Poyser
    Connor French
    Jessica Hasbun
    Gregory Morris
    Adam Tichauer
    Julian Duncan

  • Avery W

    Anyone that is interested in coming as a spectator at the Garage Games you can meet up with a group of athletes taking the train from Penn Station together. Crossfit ACT is very close to the station and it is a quick train trip to Jersey. This would give you the option to leave when you wanted but also a chance to see a CF competition and support the CFNYC team!! Email me at averyATcrossfitNYCDOTcom if you are interested.

  • 9:51 – 73#