No hiding from the wallball

Tuesday 111122

A. Find your one-rep max on the weighted pull-up

B. “Karen” (Compare to 110206.)

For time:
150 Wallball shots, 20#/14# ball

C. L-sit max hold

Post results to comments.

CAPTION CONTEST! What is Coach Will saying to himself as he silently judges you?

I used to hate my thighs
A case for the 11th fitness domain: Self-confidence
Serving a 100% paleo Thanksgiving meal to a fast-food crowd
Everyday virtuosity
Thanksgiving turkey: Roast/braise method / Turkey stock for gravy / Gluten-free gravy

* * * * *
Here’s what’s on tap for Wednesday’s WOD classes:

A. Find Max Height Box Jump

B. “Barbara” (Compare to 110818)

5 Rounds For Time (Post Elements: 3 Rounds):

20 Pull-Ups
30 Push-Ups
40 Situps
50 Squats
Rest precisely three minutes between each round. (Bring a watch to time your rest periods.)

Post times to comments.


  • Nycrunner

    Do these glasses make me look smarter?

  • Anonymous

    A: 80lb Pull Up

    B: “Karen”  6:46

    C: Forgot to do L-Sit @ the Box this am… so i attempeted it at the office on our dip station… 10 secs

    D: Coach Will Caption … “There’s nothing like that 5th cup of coffee in the am”

    I just wanted to take a second to comment on how awesome this am was … who else can say, “I had a weighted Strap-On attached to me before 7am today.”

  • Erika Ramos

    first rx’d wod. 12:52.

  • Anonymous

    A. 45 lbs
    B. 8:04
    C. Ran out of time for l sit

  • Anonymous

    A: 70 lbs
    B: 8:12

  • Matt M.

    Day 2 at CFNE
    -Squat Snatch 1 clean heavy rep- 145
    -NE Regional WOD 1 (2010)
    OHS (135)
    7:42 rx’d

  • a) 55lbs
    b) 7:40 Rx’d

    And almost got my first muscle up…gotta work on those elbows!  Thanks for the help today Sara, Chad & Jason =)

  • A: Black band 3 pullups, Green band 1/2, so I guess dark green?
    B: 6# 12:00

  • Ali

    9:06 rx’d

  • Malcolm

    Weighted Pullup: 70#
    Karen: 7:29 rx

  • Jamie F.

    90 LBS Max Weighted Pull-Up

    Karen – 9:31 RX’d.

    Serious weaksauce today.  Way off last February’s Karen @ 8:50 RX’d.  Just think it was an off day.

  • Anonymous

    A: 10#
    B: 18:53 with 20#

  • Anonymous

    A: Dead-Hang practice with multiple bands

    B: 21-15-9 Dumbbell Push Press (40#) / Pushups – 9:54

    Knee problems this week…no bueno. Will likely rest after tomorrow until at least Monday and re-evaluate then.

    • I hope the knee probs clear up quickly. Happy Thanksgiving!

  • Mike K

    A Thanksgiving week feast of squats last night.  Everyone hit their 3 sets of 5 and set some new PRs!

    Brett: 410Me: 385Sean: 305Keller: 265Cathy: 195Erica: 145

    Great work!

    • Mike K

      Hmm… that formatted weird.  Should be

      Brett: 410
      Me: 385
      Sean: 305
      Keller: 265
      Cathy: 195
      Erica: 145

      • Anonymous

        FYI you should be able to edit Disqus comments after the fact…not sure what browser/system you’re on though…look for the edit button in the lower right of your posts.

        • Mike K

          I thought there was too, but at least not on the outdated version of IE that we have in the office….

      • Sean M.

        “Thanksgiving week feast of squats”

        • Brett_nyc

          Need more feast

          deads tonight

          • keller

            hungry to get back into the football stadium tonight … FEAST WEEK

          • Sean M.


          • Brett_nyc


          • Sean M.


          • keller

            i almost spit out my lunch

          • jenntang

            wow you guys are weird. and now this comment is an itty-bitty one since it’s been nested so far down…

          • Erica G

            Gonna miss you guys the rest of this week! 

            Feast on the deads tonight! Woot!

  • Felt great this morning. 
    Got 5 HSPUs unbroken with just 25# plate and an abmat
    Karen: 6:36 Rx’d
    Weighted pullups:  53, 55, 65, 70 (PR)

  • Anonymous

    Sometimes I hate coming to see what the WOD is going to be since I go in later… I Fear Wall Balls. O_o lol

  • Zoe

    Didn’t make it to the box today, but I really wanted to try the weighted pull ups, so I did that at home. Technically did chin ups, the underhand grip is easier for me. Got up to 35#, failed at 40 and 37.5. No PR, but at least matched my previous.

    • Sara

      Strong Work!!!!

  • David T.

    weighted pullup max 45#

    Karen rx’d: 8:00

  • Sully


    For time:
    10 Handstand push-ups (45# plate and ab mat)
    250 pound Deadlift, 15 reps
    25 Box jumps, 30 inch box
    50 Pull-ups
    100 Wallball shots, 20 pounds, 10′
    200 Double-unders
    Run 400 meters with a 45lb plate (45# weight vest)

    First time doing this WOD, goal was sub 30 mins. 
    Time 29:44 which is a good starting point

  • Steve Slo

    Came in early today to do the WOD before I left town for Thanksgiving. I’ve been sitting on a bus for 1.5 hours and I’m still in the Bronx. Sigh…

    Karen: 11:40*
    *I was full of wine, which i’m going to count as “scaling up.” 

    • Jim S

      No wining! 😉

  • Kayam Rajaram

    “Weighted” pull-up – used the green band.

    Karen: 11:52 with 10#

    Max L-sit: 10 seconds

  • keller

    taking after cathy and posting the football workouts:

    deadlift: 135×5, 225×4, 315×2, 355×1, 385×5 (pr)

    10rft: 10kb swings 2 pood / 5 burpee broad jumps – 14:43 rx

    • keller

      i mean 14:23 rx

    • keller

      oh yea and max rep strict pullups: 12, 10, 10

      forgot i did a lot tonight!

  • Jim S

    Caught up with Scott’s mom today. 75#
    A: 5, 30, 40
    B: 10, 10, 15
    The best part was taking off my sweatshirt half way through the front squats w/o putting the bar down.

  • Annie

    A: 15lbs (PR)
    B: 9:26 rx’d

  • Sam G.

    Light day need to rest a bit

    Barbell Rows 15 x 3


    Three rounds for time
    10 double Kb Push Press 1 1/2 pood
    5 26 inch box jumps


    Congrats to Keller and Sean for new PR’s another 10 lbs next week. 

    • keller

      …more weight… crap…

  • Cathy Scheele-Tom

    Deads-5 rm 10lb heavier than week before
    Big fail!
    Supposed to be 235 but couldn’t get it off the ground

    • Erica G

      You’ll get it next week Cathy! 

  • A: 24kg
    B: 6:21 Rx