Beginner WODs, CFE Running WOD: Wednesday 120620

Posted on June 19, 2012 by Allison Bojarski

Beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up

B: 20 minute AMRAP:
Teams of Two. One team-member works at a time:

7 Pullups
7 75/53# Thrusters

CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
Wednesday’s WODs will always be mid to long-distance intervals, and this week we will be running 800 and 1000 meters! 2 X 800 meters & 2 X 1000 meters with 2min rest in between intervals.

Coach Bo: “This will not be pleasant. You will not like this.”


Here’s what’s on tap for Thursday’s beginner WODs at HR:15 and HR:30
A: Overhead Squat 5×3

B: Deadlift 3×3

  • Justin

    Tad & I:
    * 65# Thrusters/Holding Bar

    No bands, 15 rounds

  • Nelson

    12 rounds
    Black band/ 65#
    Thanks to my partner Paul.

  • Jeff D.

    Deviated from workout listed

    With Nick–
    20min AMRAP
    5 Pull ups
    5 T2B
    5 Thrusters
    Teammate holds the bar
    No band, 65#

    16 rounds, 5 Pull ups, 2 T2B

    Anyone have any friends at a CF gym in Austin that would welcome a drop-in?

  • Emily L

    Brutal.

    green/black band all sets
    16 full rounds total
    53#x 6 rounds, 43# x 10 rounds

    I def need more work on my front squat so my thruster gets stronger.

    Feels good to be back!

  • CollinD

    20 rounds + 2 pull ups @ 75# with Iain

  • NickH

    18 complete rounds + 7 pullups. 75#, green band for myself, no band for Spencer

  • Hall C.

    20 rounds with Jesse. no bands.

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

    Did 20 rounds and change with my partner whose name I’m now forgetting. We both used black and blue bands but we probably should’ve just used black.