Intermediate & Advanced WODs, CFE WOD: Wednesday 120627

Intermediate/advanced WODs at HR:00
A: Windmill / side press

B: “Barbie”
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely ninety seconds between each round. 5 rounds, time each

CFE Running WODs at 6AM, 7AM, 8AM
2 X (600m + 800m + 1000m). Meet Coach Heidi at 28th Street.

Daniel K. writes: “This is a picture of me climbing solo on the Mont Blanc glacier (though I didn’t summit). In the winter I do a lot of ski mountaineering too, and I’ve found that CrossFit is outstanding both for summer and winter climbing. In winter–balanced on one leg in gale-force winds on a knife-edged ridge, for instance–the stability one gets from all the core strength and balance work is hugely helpful. In summer it just gives you the engine to motor up the peaks and stability while descending them.”

How does CrossFit training make YOU better at the rest of your life? Email me a picture and a short explanation (allison AT crossfitnyc DOT com) for the blog!

Fourth of July Schedule: All-Levels WODs (at 28th Street): 8:00, 9:00, 10:00, 11:00, 12:00, 1:00, 2:00, 3:00 (No AM Running WOD’s)
Tending the microbial garden / Urban probiotics / Add dirt to the diet
Top 5 most annoying CrossFitters
Real women speak: this is what weightlifting means to me
Miranda on cleans: “Don’t try to control the bar, try to control the positions of your body.” (video)
Protein absorption: The myth of 30 grams

Here’s what’s on tap for Thursday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Deadlift 3×3
Deadlift 21-15-9

B: Tabata Wallball


  • Paul s

    Barf wod. Enjoy!! This is rough.

  • Joe W

    Tuesday’s WOD:
    A: Back squat 3×3: 315-335-385
    B: 5:44 135lbs squat cleans, parallette dips w feet on box

    • Michael North


  • Justin Katz

    B: 2:36-2:47-2:39-2:48-2:45

    • Justin Katz


      • Justin Katz

        with rest 21:05

  • Gwachsteter

    Wod: 16:20
    Adjective:Affected with nausea; inclined to vomit.

    • Justin Katz

      I felt the same way.

  • BenS

    Barbie: 25:35 rx’d
    Endurance clearly needs work.

  • Naveen

    First metcon with pullups since my injury, had to do them as singles. Avg pace was 2:56. Glad to be back!

    • reisbaron

      Was wondering where you were hiding…what injury?

      • Naveen

        tore a muscle in my left upper arm doing a dumb 2 hour workout – could see blood under the skin and I had zero strength to do a pullup for 2 weeks. I can now do up five pullups now, but the negatives are pretty painful and I’m still weak.

        • reisbaron

          You mean you can injure yourself working out for 2 hours? I need to work on my Fran time…

  • Jana B.

    3:19; 4:04; 4:13; 4:31; 4:20-ugh.

  • Arun M.

    21:57 Rx’d


  • Aaron Segal

    Good to be back after a few days off:
    WOD: 15:58 rx including rest

    1. 1:38

    2. 1:37

    3. 1:55

    4. 2:15

    5. 2:35
    liked this one a lot better than barbara

  • Casandra


    Heather Hicks
    Amanda Long
    Chris Bayly
    Hunter Van Horn
    Kasey Farrar
    Mike Santoro
    Anthony Holland
    Rani Dishi

    • Amanda Long

      I was there and so was Hunter.

    • Rory

      remind me what the sign up policy is please!!!

  • The_Lisa

    Daniel, great photo! I ski back country all winter and find CF is perfect training, especially for randonee races.

  • Katharine

    5×3 windmill per side, 1st set: 10lb dumbbell, for rest: 15lb dumbbell
    B: mods: 1 black + 1 red band for 1st 2 rounds of pullups and 1 black + 1 green for the rest, knee push ups
    1. 4:14
    2. 5:00
    3. 6:40 (once I switched bands, I was able to get 5ish pull ups w/o kipping, during this round only)
    4. 4:42
    5. 4:43

  • Rory

    ended up doing barbie at home (which sucks: strict pull-ups, no ab mat and no one to motivate me)
    2:40, 2:25, 2:50, 3:20, 3:50

  • Kameron

    2:02, 2:06, 3:02, 3:28, 4:10 – 20:51 with rest.

    Felt lethargic today.

  • Steve Slo

    30 box jumps
    30 GHD sit-ups
    30 hip extensions
    15 left-arm kb snatches at 20 kg
    3 rounds for time.