See you at 28th Street!

REMINDER! This Saturday (and all future Saturdays), ALL beginner, intermediate, & advanced WOD classes will take place at 44 W. 28th St. ONLY! (This is also true for our Sunday classes.) The 26th St. location is now CLOSED every weekend.

Saturday 120707
Intermediate & advanced WODs at HR:00 and HR:45
A: Bulgarian split squats

B: “Diane”
21-15-9 reps of:
225#/155-185# Deadlift
Handstand push-ups
Post time to comments.

Beginner WODs at HR:15
“Fight Gone Bad”
3 Rounds:
1 Minute Wall Balls (20/14)
1 Minute Sumo Dead High Pulls (75/53)
1 Minute Box Jumps (20 inches)
1 Minute Push Presses (75/53)
1 Minute Row for Calories
1 Minute Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

* * * * *
High Noon Hero WOD (at noon at 1pm at 28th Street [not 26th St.!]–pre-register on Zen Planner)


10 rounds of:

3 Handstand push-ups
225#/155-185# Deadlift, 6 reps
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Bring a jump rope, and remember, we are now working out of 28th Street!

-HNHW Crew

Back squats from on high, at 28th St. (thx, Coach Dan, for the pic!):

Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00:
A: Push press, 1 rep max

B: 400m Walking Lunges for time

Here’s what’s on tap for Sunday’s beginner classes at HR:15
A: Ring Rows

B: “Diane” (scaled)
21-15-9 reps for time:
Deadlifts (185#/135#)
Hand stand push-ups


  • If the 26th St. location is now CLOSED every weekend, we no longer have access to the shower facilities. Is that right?

    • Hari Singh

      There will probably be team practices and/or private training going on much of the AM on Saturday, so you probably will be able to get buzzed in, but it’s not a sure thing.

      As soon as the construction on the floors at 28 Street is finished, we start work building out the showers thee.

  • Andy Graves

    Diane: 8:20 225/45#plate plus abmat
    It’s slower than last time but 20# heavier DL and lower HSPU.

  • Jana B.

    Diane: 8:28 153# ab mat and 25# plate (slower than last time but 10# more and lower hspu)