Intermediate & advanced WODs, CFE WOD: Monday 120618

Posted on June 17, 2012 by Allison Bojarski

Intermediate/advanced WODs at HR:00 and HR:45
A: Back squat 3×3

B: For time:
40 Double-Unders
20 Overhead Squats 115/75lbs
20 Double-Unders
10 Overhead Squats 115/75lbs
10 Double-Unders
5 Overhead Squats 115/75lbs

CFE running WOD at 6am, 7am, or 8am (meet at 28th St.)
Think speed! 8x100m sprints!

Just a few faces you might recognize below. A bunch of our coaches made it out to the California Strength Olympic lifting seminar this past weekend:

Read Coach’s Ryan’s article: “Why do I tell you what I do? Because I have been where you are”

Self-respect is the new “fitspiration”
Is there such a thing as “knee-friendly” squats?
Pursuit
The weight of the nation: More in(s)anity
Google street view expands to hiking trails


Here’s what’s on tap for Tuesday’s intermediate & advanced WODs at HR:00 HR:45
A: Russian gymnastics warm-up

B: Teams of Two 20-minute AMRAP:
***One team-member works at a time, finishing a round–the other holds a barbell (45#/33#), then switch. At no time can the barbell touch the ground, wall or any type of support; 3-burpee penalty (for both teammates) per violation ***

5 Pullups
5 Toes to bar
5 95#/65# Thrusters

  • http://www.facebook.com/leienming Andrew Louie

    A: Backsquats 3×3 225#.
    B: 17:30 – OHS’s got really heavy. Thanks 7AM for cheering me on! This time it wasn’t DU’s that was slowing me down.

    • reisbaron

      Way to stick with it Andrew. You truly gave it your all on that one. Nice job.

  • reisbaron

    BS: 185 – 225 – 275 (still waiting on belt to arrive b4 I go back to heavy)

    WOD: 5:42
    115# w/ barbell jumps (all OHS unbroken)

  • http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

    A: Backsquat 3×3 83-103-123 (PR)
    B: WOD scaled with paralette jumps and front squats @43lbs = 7:00min
    – OHS really make my shoulder feel all kinds of wonky. Don’t like to do them for time.
    C: Hollow situps…owwie (50)
    D: Banded bar dips (20)

    Ate a pouch of blueberry-pumpkin babyfood and feeling good, lol

  • Alex P

    A friend of mine started a blog that uses the Regional and Open results to compare the Regions and predict what will happen at the games. It’s pretty interesting:
    http://cfganalysis.blogspot.com/. Most of the posts are pretty statistics heavy for those at the gym interested in math.

  • Jana B.

    ok, I’m totally confused bc that is not what was there last nite and not the WOD I did this morning (not that I’m complaining- that looks awful).
    A: RGWU day 1, level 2. Pistols getting better
    B: Pull ups (green/blue – 60 sec on/60 sec rest x5): 18/15/12/12/10
    B: Row 500m, rest 2 min x4: ave. 2:07 each

    • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

      Jana, sorry about that–I had accidentally jumped ahead a week in the programming and posted the wrong WODs but then quickly corrected them. You must’ve seen them before I corrected them.

      • Jana B.

        At least now I know what next Monday looks like!

  • Albert Insogna

    A: RGWU day 1 intermediate minus
    B: 5 rounds of 60 on 60 off pullups, mostly strict with some ridiculous kip attempts mixed in: 20,18,14,11,10
    C: 4 rounds of 400m outdoor frogger run, 60 sec rest: 1:30,1:25,1:29,1:24

  • Albert Insogna

    Can someone add today’s intermediate wod to btwb?

  • Amanda Long

    A. Warmup – pavel pullups, Greg’s warmup, 50 double unders, 20 candlesticks
    B. back squats – 145, 165, 175
    C. WOD – 5:16 scaled to 55 the first set and 65 the last two sets. My form sucks
    D. Cash out – 50 bicycle crunches, 30 ring dips

    Pretty sure that a 6am “Call Me Maybe” video with Greg as the lead would go viral. If only I had a video camera this am.

  • Aaron Segal

    A. 205 225 225
    b. 4:19 @ 95#

  • Ben M

    A: 285-295-305
    B: #95 + jumping over the bar 6:48

  • Steve Slo

    A) 245×3, 255×3, 265×3
    I should have done 265# straight across.

    B) 6:34 rx’d
    This was fun. I’m glad I went with 115#. Happy with my time. DUs weren’t completely terrible either.

    Ran sprints this morning at the Prospect Park Parade Grounds. It was a good day.