Beginner WODs, CFE WOD: Monday 120618

Posted on June 17, 2012 by Allison Bojarski

IMPORTANT SCHEDULE ANNOUNCEMENT! Beginning today, Monday, June 18th, we’re now offering a 5:30PM Beginners’ WOD at 5:30pm. Please note that this 5:30PM class will meet on Mondays, Tuesdays, Wednesdays, Thursdays ONLY. (That is, there is NO 5:30PM class on Fridays or the weekend.) Thanks and see you there!

Beginner WODs at HR:15 and HR:30
A: Press 5×3

B:For time:
21 Burpees
21 Pullups
50 feet of 25# Overhead Lunges
15 Burpees
15 Pullups
50 feet of 25# Overhead Lunges
9 Burpees
9 Pullups
50 feet of 25# Overhead Lunges

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

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

“Hello again from Miami! We took another class today at CrossFit Miami Beach. After class we went straight to the beach and practiced our moves! Xoxo- Emily and Jesse” (Emily pictured, Jesse behind the camera, presumably):


Here’s what’s on tap for Tuesday’s beginner WODs at HR:15 and HR:30
A: Back Squat 3×3

B: 40 Double-Unders
20 OHS 95/65lbs
20 Double-Unders
10 OHS 95/65lbs
10 DOuble-Unders
5 OHS 95/65lbs

  • Justin

    10:50 RX’d!

  • NickA

    A: 95, 95, 105, 105 (failed on 3rd rep)
    B: 10:20

    A nice tough Monday workout to start the week off right. Good stuff

  • Jeff
  • Jeff D.

    A: 95,105, 115, 115,115
    B: 10:13 Rx’d

    Subbed regular lunges for walking lunges due to space. Whole thing sucked but happy I didn’t have to use a band. Just a few weeks ago that wouldn’t have been possible.

  • Maria_L

    33#/43#/48#/53# failed on 3rd rep. First time I was able to get to 53# above my head on a strict press.

    9:59/Pullups on blue, green bands, overhead lunges with 10# plate.

  • Andy Graves

    A. 105,105,105,115,120
    B. 8:02 25#plate

  • http://geisen.tumblr.com/ Tim Geisenheimer

    Press: Worked up to #115 in my second set. Had to go down to #105 as I failed on #115 on my third set.

    WOD: 8:18, using a black and green band and #25 for the lunges. The PUs were maybe a bit too easy so black and blue is next up.

  • Anthony A

    Press: Maxed out at 135 which was a personal record. Happy about that

    WOD: finished in 8:31 and didn’t use a band for a complete workout for the first time since joining

    Great Day

  • Jessie L.

    Maxed at 48# on the presses..
    WOD in 10:52

  • Dave B

    Worked my way to 135lbs, need to push it the next time I have more in me. Don’t remember exact time but it was about 10:50 or so with no band and 25lbs on the first two lunge walks and 10lbs for the third.

  • Andy S

    A 125lb on the press – B 8m 30 s – Rxd