Intermediate & Advanced WODs: Tuesday 120703

Intermediate & Advanced WODs at HR:00 & HR:45
A: Turkish get ups (click for video demo)

B: 2012 CF Open WOD 12.5 (compare to 120324)
Complete as many reps as possible in 7 minutes following the rep scheme below:
100#/65# Thruster, 3 reps
3 Chest to bar Pull-ups
100#/65# Thruster, 6 reps
6 Chest to bar Pull-ups
100#/65# Thruster, 9 reps
9 Chest to bar Pull-ups
100#/65# Thruster, 12 reps
12 Chest to bar Pull-ups
100#/65# Thruster, 15 reps
15 Chest to bar Pull-ups
100#/65# Thruster, 18 reps
18 Chest to bar Pull-ups
100#/65# Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thanks to Coach Bo for this pic from the recent CrossFit Olympic lifting cert at which CFNYC was well represented! (From left: Bo, Craig, Coach Burgener, and Paul S.):

Sure we are crazy but…
Favorite restaurants of NYC’s best fitness instructors (including Coach Sara!)
Patience is power
Top 10 benefits of being a CrossFit parent
Long live the tennis grunt / The history of Lukas Rosol

Here’s what’s on tap for Wednesday’s intermediate & advanced WOD classes, following a holiday schedule:
A: Shoulder Press 3×3 @ 75%

B: In 10 minutes or less, establish 3-Rep Max Overhead Squat.

In honor of our country’s independence, ALL WOD classes will be doing this tomorrow:
A. 7×4 Overhead Squat

B. 1776m Row

Fourth of July Schedule: All-Levels WODs (at 28 Street ONLY): 8:00, 9:00, 10:00, 11:00, noon, 1:00, 2:00, 3:00 (No AM Running WODs)


  • Looks like all the morning Wednesday classes are already booked up. Any chance more could be added or they could be bigger? Don’t want to miss July 4 Crossfit.

    • vikkikatz

      Yes please!

  • Hari Singh

    If you would like yo attend a WOD class tomorrow, July 4, but you find that class closed out, please post to comments.

    We are increasing the class limit to 25 for tomorrow, and if necessary, we will add additional classes. We need to know what hours are in demand.

    • MadeleineT

      I’m currently signed up for 9am on July 4 but would switch to 7am.

      A: worked up to 65# barbell TGUs, both sides.
      B: 41 reps, from 28 on March 24

      • Hari Singh

        There is no 7:00 AM tomorrow.

    • Kameron

      Would like to go to the 8am class.

    • 10AM (or 9AM) please!

    • Chase B

      I would like to attend 9 am please. Thanks for opening up for us!

    • Matt M

      I would like to attend the 8am

  • yoomi

    I would like to attend the 10 AM WOD tomorrow!!

  • BenS

    I will also go at 10am.

  • meret

    i’d love to come to 9am class tomorrow!

  • Guest

    would like to attend class tomorrow, but all classes are full.

  • Open workout 12.5Rx – 67, +5 from March 24th woot!

  • 8am, please!

  • Albert Insogna

    A: 15# mini-bar
    B: 41- don’t laugh, those thrusters were heavy…

  • Alex P

    Is 26th street open tomorrow?

  • Justin Katz

    B:48 reps rx’d

  • james_vergara

    I would like to attend 9am tomorrow, please.

  • Free PT screenings, 20-30 mins, these will now be as arranged by your request and my schedule. Just shoot me an e-mail to setup an appointment. My current coaching schedule is as follows: Tue&Wed 3-4, 5:15pm-9:15, Fri 415-815pm, Sat 915-115pm, so any time around those is ideal but I will be around the gym much more often for my own workouts and other clients so lets get you screened!

  • Alex P

    Is 26th street open tomorrow?

  • E_Laney

    Did anyone Accidently take my keys from the 28th street location around 7:45am (i was in the 6:45am class). They were in one of the cubby holes. They’re about 5 keys and the most recognizable one is a thin bike key with a black top.

    • Patrick

      Found them. I’ve got them here at 28th for you.

      • E_Laney

        Nice! I’ll grab them tomorrow morning. Thanks Patrick.

  • Vikkikatz

    Vikki and Jeff Katz for 8am please, or for 7am if that gets added. Thanks!

  • Ben

    one more for 10AM! (or 11)

  • Hari Singh

    There is a limitation in our software package that prevents us from increasing the size of our classes on the fly. However, we will run two classes side by side from 8:00 AM to Noon. Thus everyone who shows up at 8:00, 9:00, 10:00, or 11:00 should be able to do the WOD, whether the class appears to be closed out or not.

  • Aaron Segal

    Wod:, 79 reps vs 78 last time. Not the type of improvement I had in mind, progress not perfection. Can’t wait until this comes up again.

  • james_vergara

    Hit the 545 with Andrew F. Welcome back, Coach Sully.
    Open WOD 12.5: 70 reps, + 18 from 3/24
    C2B coming along slowly, pissed I didn’t gut out the last 5 thrusters in round 15

  • Got 63 total reps at 85lb thrusters, and kipping C2B. Turkish get ups are also no joke…and for those in Sullys class – 150 single unders in one minute.

  • Katharine

    A: 10lb metal plate. I could have held something heavier, but didn’t have anything between it and the next sized available object, which was too heavy.
    B: 48 at 43#, 1 black + 1 red band for the pull ups. Thank you Sully for cheering me – some of those final thrusters I thought I couldn’t do, but I was wrong. Don’t think I would have realized that without someone constructively yelling at me. Yay!

  • Jim S

    Somehow 105lb thrusters got even heavier than they were in March. Scored 46. Down from 53 during the open.
    Also did snatch / OHS practice and cashed out with a single set of max dbl unders. 31

  • Jim S

    Laughing at myself. Was just thinking that those “105lb thrusters felt heavier this time.” Duh. They were. Only 5lbs heavier but it was enough. Next time I’ll try to follow instructions better…

  • 73 rx (12.5 open I got 63 rx)

  • Deeeeeeee C

    12 rounds +8 thrusters at rx weight and green/blue bands…

  • Deeeeeeee C

    and welcome back sully. the place was quiet without you

  • Open Wod 12.5 : 73 reps rx’d. When I did this one a few months ago during the open I only made it to 36 reps. That’s the difference doing thrusters right made for me.

  • deeeeeeee c

    sully…… why isnt there any WODs with benching and bicep curls???? isnt that the bread and butter of most gyms?

  • michelle_gr

    10 TGU’s @ 12 kilos
    Open WOD 12.5: 56 reps @ 63#
    Welcome back Sully! This post is for you!

  • Steve Slo

    Front Squats: 5 sets of 3 reps at 205#
    21-15-9 of Broad Jumps, GHD Situps, and 28kg Left-Arm Kb Snatches: 12:23