Intermediate & Advanced WODs, CFE Running WOD: Friday 120622

Intermediate/advanced WODs at HR:00 and HR:45
A: Front Squat 5×3
Back Squat 1×20

B: Tabata Dips
Tabata Situps

CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
Tempo run Fridays! These runs are a steady-state run just below your race pace. They should be a staple of any runner’s running week because of their importance in bringing your pace-per-mile down. Coach Heidi will help you determine your tempo pace. Meet her at 28th Street.

Ali has been kind enough to model for us our new t-shirt! Only $20! Available in both men’s and women’s cuts.

(Please note that those of you waiting patiently for the “500 Strong” complimentary t-shirts (for those who took place in the 2012 CF Open with us), please keep waiting a little bit longer, as they’re almost here. Stay tuned to the blog to know when they’re available. Thanks!)

Kathrine Switzer, 1st woman to run Boston Marathon, reflects on 40 years of Title IX
Breath, part 2
Watch the redline
What are you training for?
For healthy eating, bitter is better
On remaining flexible of mind

The back view of our new t-shirt!

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

B: “The Bear”
Seven times: Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor.

That’s one round. Five rounds, working up to max weight. Rest between rounds.


  • Jim S

    Ok, that squat clean wod was something else. 125lbs 24;27
    Did this one outside. It was 95 degrees. Happy to be vertical.

  • 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.

  • d_simon

    Are the Kool-Aid tees the same brand as the “Too Big To Fail” tees? Just curious.

  • Allan R.

    Left my phone in the cubbies. Will come back for it around 2.

  • Emily L

    What is the HERO WOD?

  • Ben M

    Played hooky and got in for 1:00 today.
    A: 135-155-175-195-205×1 rep then failed on #2
    B: 225X20 jello legs ensued as soon as I took the weight of my shoulders
    C: running count 33 ring dips/ 85 situps

    Thanks Coach Ryan.

  • Andy Graves

    A: 155,165,175,185,195 went light
    B: 215 PR happy about that.
    C: 4/40
    D: 10/80

    • reisbaron

      Nice work!

  • PR front squat 3×175#. Thank you coach Ryan!