Beginner WODs, CFE WODs: Wednesday 120627

Beginner WOD classes at HR:15 and HR:30:
A: Back Squat 3×3

B: 5 Rounds For Time:
9 Squat Cleans (95#/65#)
9 “Difficult” Dips

CFE Running WODs at 6AM, 7AM, 8AM
2 X (600m + 800m + 1000m). Meet Coach Heidi at 28th Street.

Hand-protection on the fly, a.k.a. duct tape holds the world together. (Thx, Coach Bo, for the pic!)

Fourth of July Schedule: All-Levels WODs (at 28th Street): 8:00, 9:00, 10:00, 11:00, 12:00, 1:00, 2:00, 3:00 (No AM Running WOD’s)


Here’s what’s on tap for Thursday’s beginner WODs at HR:15 and HR:30
A: Windmill, Side Press Practice

B: “Barbie”
Five Rounds:
10 Pull-Ups
20 Push-Ups
30 Situps
40 Squats
Rest 90 Seconds

  • Steve

    A: 1rm BS: 245lbs
    B: 8:12 ( 95lbs and pushups)

  • Scott Berrie

    3 RFT 21, 15, 9
    Wall Balls (14lbs)
    Burpees
    6:25

  • Jeff D.

    A: 1RM – 265# – although I might call no-rep on myself as the hip crease didn’t feel quite below the knee.
    B: 10:35 (95# and pushups)

  • http://www.facebook.com/samrsnyder Sam Snyder

    PR’d with 185# BS x3

    11:29
    85#
    box dips…(the hard kind)

  • Emily L

    PR’d on both my back squat and cleans!
    BS 93×1, 103 x2
    11:24, 63@ clean and paralette dips with elevated feet.
    Cleans are.. humbling.