Intermediate & Advanced WODs: Wednesday 120606

Intermediate & advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: 2 Rounds For time:
15 Handstand push-ups
20 Pull-ups
25 Kettlebell swings, 24kg/16kg
30 Sit-ups
35 Burpees

If this isn’t how you feel after you row, you could’ve gone harder:

Thanks, Paul S., for the pic! If you’ve got a great action shot, send it in! (allison AT crossfitnyc DOT com)

I walk the line
Big Apple BBQ this weekend in Madison Square Park
Interesting twist on the stand-up desk
The complexity of it all: Food for thought
The brain-food advantage: No more lost keys
How to talk about wine without sounding like an ass / Best. Gumbo. Ever.

Here’s what’s on tap for Thursday’s intermediate & advanced WODs at HR:00 and HR:45
A: Ring rows 3×20

B: For time:
Run 800m
Turkish Get-up, 24kg/16kg–15 reps each side
Run 800m


  • RyanCWoods

    There are more effective ways of getting a low baseline score Paul…

    • let me know, or should I ask will who got 3:19 on it… (HUGE kudos) he looked like he might die as he left the gym. just confused and verklempt.

  • Jason L.

    Paul did a great job, got sub-4 minutes on that workout. Everyone take note: that’s what effort looks like.

  • Apologies, I know this was asked pretty recently on the blog – does anyone have recommendations for a Box in Vegas?

  • Rory

    WOD: 17:54 RX’d

  • Gwachsteter

    15:17 Rx’d+ (32kg Swings)

  • Amanda Long

    15:03 – one 10pd plate for the HSPUs

  • Malcolm

    16:37 rx

  • Justin Katz

    Subbed 5 wall walks for HSPU
    28kg KB Swings

  • Albert Insogna

    20:10. Thought I was doing this rx’ed but saw that my kettleball was a 20kg when I was putting it away.

    My burpees are so terrible.

  • Jeff K

    15:04 – HSPU’s 45lb plate and 10lb plate – gotta improve range of motion on HSPU. RX on everything else.

  • Allan R

    22:16 RX with Russian swings. Need to up the volume on the pullups and HSPU. Aaron absolutely destroyed this in 12 and change.

    • Allan R

      Oops. 11 and change.

  • Jana B.

    19:16 (?) – HSPU on 45lb plate; green/blue bands/12kg kb (couldn’t seem to locate a 16).
    My burpees are like molasses…

  • Ali Hovland

    Morning Shit List!! Note: if you sign up for a class, sign up for the right class, and then show up. Please make sure it’s the right class. We have multiple classes going on between 6-9 am, so please please double check before you click reserve. Also, if you are signing in at 26th, please click the correct box (Advanced WOD). Thanks in advance for your cooperation!

    6 am: 11 reserved, 13 attended, 3 no sho)
    Christina Apold, Kempton Coady, Andrew Flicker

    7 am: 12 reserved, 14 attended, 1 no show
    William Hutchinson

    8 am: 6 reserved, 8 attended, 2 no show
    Wendy Greene, Wayne Mareci

    • Wayne

      Oops! Gotta stop reserving so far in advance.

    • Avery W

      I could add to the Shit List from 6:15 and 7:15 am at 28th street, FOURTEEN people that signed up that were no shows this morning. This is almost an entire class of people!

      If you sign up, show up. It also helps the coaches run the class more smoothly if we know 19 people are showing up versus 10….in short a better experience for you guys.

  • Rick G

    Paul trains with integrity. Our workouts overlapped a few weeks ago and I saw him squat 295×10. Form did not deteriorate at all. After the set it looked like he might blackout or cry or both. That is also what effort looks like.

  • BenS

    20:52 w/ 45# and 10# plates on the HSPUs

  • Aaron Segal

    WOD: 11:37 rx’d

  • The_Lisa

    19:55 subbing handstand holds and wall walkups, and half the pullups with thin blue band, 16kg KB.

  • james_vergara

    17:42, 1 abmat for hspu, 32kg KB. Was dissappointed that “big red” was nowhere to be found. Thanks, Andrew Flicker, for joining me at 5pm today.

    • AndrewNYC

      19:58 , used two abmats for HSPU
      Nice warmup from Coach Kevin, those overhead shoulder stretches with the oly bar really did the trick!

  • 15:31 (1 abmat + 10lbs plate)

  • sky


  • Vasil

    18:57 did 2 abmat HSPUs and black band pullups. Don’t do this one hungover!