Beginner WODs, CFE WODs: Friday 120629

Beginner WOD classes at HR:15 and HR:30:
A: Deadlift 5×3

B: Tabata Wallballs

CFE Running WODs at 6AM, 7AM, 8AM:
**Today’s CFE WOD is important and fun. We are going to do a 1-mile time trial to find out what you can run a mile in, all out. This is important because we can then use it to gauge where you should be hitting your sprint splits going forward. In addition, we will do a one mile time trail further down the road to also see your improvements. So, this is a must RUN event! Meet Coach Heidi at 28th, as we do for all of our CFE WODs.

Maria L. writes: “Catching some waves while on vacation in Playa El Zonte, El Salvador. I’m not an avid surfer and while I do enjoy doing it on occasion, I’ve always found the ocean to be one tough beast. But since I started CrossFit 4 1/2 months ago I’ve found my endurance is at a level I’ve never experienced before. The ocean can knock me off my ass every which way and I’ll still keep going. I’m also so much stronger, more agile and more surprisingly, I feel like I can conquer anything… Or at least try.”

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 Saturday’s beginner WODs at HR:15
A: Russian gymnastics warm-up

B: “Man Overboard”

3 rounds of:
250m row
ring dips
kettlebell swings
pull-ups
dumbbell thrusters

  • joncoffey

    A: 275-275-295-305(PR)-315(PR) Thanks Coach Ryan for the push.

    B: Tabata Score: 7

    Coach Ryan Fashion Update: The frat-iest flip flops you’ve ever seen–the underside features a bottle opener. Ryan: always happy to see childhood dreams come true.

    • RyanCWoods

      Thanks for caring buddy that means a lot. If anybody wants to bring bottled sparkling water to the gym in a glass bottle give me a heads up and I’ll be sure to be prepared

  • Jeff D.

    Serious MY BAD for not cancelling this morning. I had meant to do it yesterday after determining that I needed a rest day but I forgot. Won’t happen again.

    • RyanCWoods

      Because of you the entire class didn’t even do the workout. We all waited for you in hopes of you being there but it never happened. So many bad things were said about you too…

      • Jeff D.

        Oh no! What were they saying? Was it about my new gloves? Or the fact that I can barely dead lift a carry-on suitcase?

  • Jeff D.

    Serious MY BAD for not cancelling this morning. I had meant to do it yesterday after determining that I needed a rest day but I forgot. Won’t happen again.

  • Steve

    A: 225, 225, 235, 255, 285 f (only 2reps)
    B: 7

  • Steve

    A: 225, 225, 235, 255, 285 f (only 2reps)
    B: 7

  • Justin

    A:265-265-270-270-270
    B: Tabata – 5 (middle round, just couldn’t get the rebound right!)