Intermediate & Advanced WODs: Monday 120716

Posted on July 15, 2012 by Allison Bojarski

Intermediate & advanced WODs at HR:00 and HR:45
A: Deadlift 3×3 @ 75%

B: “Hari”
21 L-Pullups
100 Double-Unders
15 L-Pullups
50 Double-Unders
9 L-Pullups
25 Double-Unders

Mel writes: “Me [at left] and Stacey when we both dropped in at Crossfit Center City in Philly on July 4th to do a 1776 WOD!”

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First-ever double-repeat at the CrossFit Games (Annie Thorisdottir & Rich Froning both win again)
Consistent goals, evolving headspace: Interview with Krista Scott-Dixon, Part 1
Primary, secondary, tertiary.
Has Novak Djokovic become the fittest athlete ever?
In praise of wooden spoons / Lessons from the meat masters

Here’s what’s on tap for Tuesday’s intermediate & advanced WOD classes at HR:00 and HR:45
A: Skin-the-cat practice

B: “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95#/65# Overhead squats
Burpees

  • reisbaron

    A: 335 x3
    B: 15:43 (black banded chest-to-bar / parallette jumps)

  • http://twitter.com/msater michael sater

    A: 245 x3
    B: 9:49 (15 and 9 were red banded strict pull ups / parallette jumps)

  • BenS

    A: 335×3
    B: 11:57 with H-pullups and a mixture of paralette jumps and double unders.

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Check out Coach Tom and Melissa getting their pics taken with Jason Khalipa at the Games this weekend. Pretty cool video….
    http://games.crossfit.com/video/sport-crossfit

  • reisbaron

    Last year the day after the Games, Reebok’s site had no reference to Crossfit whatsoever. There was a picture of Payton Manning and you wouldn’t know they had any association with Crossfit at all. I posted this fact to main site and it got censored before it posted. What a difference a year makes – http://bit.ly/NwGxAs

  • Aaron Segal

    Deadlidfts. 275×3
    Wod: 7:11 Rx,

  • meret

    deadlifts: 168 x 3 (hey it’s still 15 lbs more than last time!)
    WOD: 14:25 (black and red bands & double unders)

    first time stringing together any number of DU’s! all of the sudden it just happened, and got up to 14 in one shot! so exciting :-)

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

    Deadlifts: 3×3 at 255
    Hari: 13:40

  • Albert Insogna

    A: 155×3 crushed it
    B: 9:23 rx

    • james_vergara

      Blazing!

  • Jeff K

    3x 245(3), 12:14 RX.

  • Jai Berg

    Third week of push up challenge! Thirty push ups a day, each one must be very good form. Break them up into sets as needed to avoid sagging or any other loss of technique. Chest to ground, every time, and if you have trouble with that, you should do these as hand-release push ups. Toward the end of the week, test your max reps (when form degrades, your set is over) and then finish the remainder in sets later.

  • james_vergara

    3 x 3 DL @ 345, 355,365
    Hari as rx’d: 11:45
    Nice job, 5pm

  • Brady

    Deadlifts: 405, 405, 425
    Hari: 9:18 rx
    Frustrating that I couldn’t attempt more weight on the deadlifts because there weren’t metal plates at the gym and the bar was maxed out with bumper plates. Although, thanks to Kevin and the 6 pm guys for acting as human clips. Also, my 2 cents, it seemed way too chaotic with that many people in the gym at the same time.

  • Sam Mitrani

    A: 225-235-235 (PR)
    B: H pullups, and jump rope. 10:15

  • Keka

    Evening ‘on the hour’ classes at 28th are ‘No Bueno’. Please let this be a short -lived social experiment.

  • Keith

    Please bring the 6 pm class back to 26st…28th is way to crowded,felt like NYSC. Just saying!

    DL 335-365-385
    Hari 10:01 Rx

  • http://propriavirtuteaudax.wordpress.com/ The_Lisa

    A: 183, 188, 193

  • Pierre

    DL – 385 x 3
    Hari: 11:36 rx
    Double-unders are probably the death of me.

  • Mel_Hullings

    Agreed, not enough equipment and much too noisy and crowded. One of the best things about the advanced classes is learning technical aspects of the workouts and it was too loud and packed to even warm-up, hear the WOD explained, or focus on the movements. There is just not enough space and equipment to pack in four classes.

  • Steve Slo

    DEADLIFTS:
    325×3, 325×3, 345×3

    HARI: Ugh… 15:?? (…I think?)
    I scaled the L-pullups to blue-banded strict chin-ups.

  • Andy Graves

    A: 335, 345, 355
    B: 21:26 Rx’d (well except I counted missed DU’s as a rep so I could finish before the class after ours finished). And yes, I am working on DU’s.

  • Adam H

    9:35 rx