Intermediate & Advanced WODs: Saturday 120623

In honor of Pride:

Intermediate/advanced WODs at HR:00 and HR:45
“‘DT‘ in ‘Annie‘ Drag”
50 Double-unders
50 Situps
40 Double-unders
40 Situps
Three rounds for time of:
155#/105# Deadlift, 12 reps
155#/105# Hang power clean, 9 reps
155#/105# Push jerk, 6 reps
20 Double-unders
20 Situps
10 Double-unders
10 Situps

* * * * *
Today’s High Noon Hero WOD (at noon and 1pm at 26th St.):

5 rounds for time:

12 Deadlifts at 155#/105#
9 Hang Cleans at 155#/105#
6 Push Jerks at 155#/105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009, supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

In the newest 8am (R)Elements class, Arthur & Mike work the POSE lean through a partner drill:

Here’s what’s on tap for Sunday’s intermediate/advanced WODs at HR:00
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.


  • Casandra


    Shannon Hsu
    Todd Pearson
    Bruno Vieir
    William Gaine
    Lisi Chavarri
    Jonathan Kovis
    Ali Vella
    Katie Resch
    Nakuru Paul
    Robert Crow
    MAthew Gruppo
    Paul Kenyon
    Rachel Whitten
    Kyron Dinshaw

  • I like the combined Hero/Girl WOD. Looking forward to this.

  • BenS

    19:24 with 115#

    • BenS

      Tr-Annie, that is

  • Matt M.

    Tri-Anne – 10:32 rx’d

  • Steve Slo

    I wanted to celebrate gay pride with Tr-annie, but I couldn’t pass up the chance to benchmark my progress with straight DT:

    9:40 (125#) PR!
    This is 20 seconds faster than my previous PR, and with an extra 10 pounds. I’m quite stoked about this… And tomorrow is the bear komplex! A good weekend.

    • Jim S

      Sounds like 135lbs next time. Great job!

  • Casandra


    Hayley Orrcut
    Ali Vella
    Jessica Hasbun
    Tyler Coppinger

  • Sara

    Tr-Annie: 14:13 rx’d

  • Jim S

    D.T. 105lbs 11:47. Last August I did it 13:30 at that weight, so that’s an improvement for sure.

  • Crossfit

    Hey guys- slightly disgruntled crossfitter here. Wondering if anyone else has a problem with these things:
    1. The music today was playing so loud thatI couldn’t hear the coach explaining the movements at all
    2. The workout was supposed to celebrate pride but there was no mention of it- maybe you guys forgot? And, the music playing was loud mysogynistic hip hop (some guy yelling “show me dat ass”- do we need to be subjected to that?)
    3. The space today was kinda crowded and if the coaches are going to be doing their own training/fun stuff, they could wait until we’re done
    4. Also, the people who fill up the class and don’t show up- there’s a cancellation button and it takes about 2 seconds to free up your space.

    Not trying to pick a bone here but I joined crossfit for the community and it’s starting to feel like another chain gym. I might as well have my ipod on next time.