All WODs: Sunday 120708

Posted on July 7, 2012 by Allison Bojarski

REMINDER! This Sunday (and all future Sundays), ALL beginner, intermediate, & advanced WOD classes will take place at our 28th St. location ONLY! (This is also true for our Saturday classes.)

Intermediate/advanced WODs at HR:00
A: Push press, 1 rep max

B: 400m Walking Lunges for time

Beginner WODs at HR:15
A: Ring Rows

B: “Diane” (scaled)
21-15-9 reps for time:
Deadlifts (185#/135#)
Hand stand push-ups

Yesterday’s post-FGB carnage amongst the beginner students:

Here’s what’s on tap for Monday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Bent press / windmill

B: “Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Here’s what’s on tap for Monday’s beginner classes at HR:15 and HR:30
400 Meter Walking Lunges (for time)

  • Jai Berg

    Second week of the push-up challenge! Twenty push-ups a day;
    they do not have to be unbroken. In fact, you should only be doing as many as
    you can with perfect form. So break them into sets that make sense for you.

    Week three will be thirty push-ups, and week four will be
    forty push-ups. Same rules will apply: break them into smaller sets so that you
    can keep your form perfect. But on the last two days of week three and week
    four, try testing your endurance by doing
    as many as you can unbroken for your first set (stop when your form degrades),
    and then do the remaining in sets for the rest of the day.

    If you want to jump in now, you have a few options:

    You can begin with week one (doing ten a day) and just do
    the full month with a week’s delay.

    You can jump into week two with twenty push-ups, but you
    have to hold plank for a minute each day as penalty.

    You can make up all the push-ups you missed in week one, but
    get them all out of the way within a day or two, don’t spread them out. This
    option is only for those who already have really good form (no snaking, and
    your chest hits the ground EVERY TIME). If you’re going for volume over
    technique, then you should know that I have a whiffle bat and you will be
    chased around the gym.

  • Katharine

    I/A
    A: 73#
    B: 350 lunges in 18:05, first 200 in 9:50

  • http://www.facebook.com/Geoffreylewis Geoffrey Lewis

    Pp 165
    200 lunges in 9min

  • Judy

    Pp 93#

    300 lunges in 10:47

  • Justin Katz

    A: 135#
    B: 400 lunges in 12:27

  • Albert Insogna

    A: 115,135,145,155,165f,160f
    B: 8:40, 200m

  • Jim S

    A: 170 (pr)
    B: 14:54 (328 steps)

    • Jim S

      I was curious so I looked it up. Last time I did 400m walking lunge was in August 2010 and it took me 20:26. So I guess that was a PR too. :)

  • Jana B.

    A: 113 (failed at 123 and again at 118)
    B: was a rest day so skipped it

  • Jeff D.

    Interesting day (Saturday) at Crossfit Hardcore in Boca Raton. Outside temp: 89 degrees. Inside temp: 92 degrees.

    4 RFT:
    40 yard suicide run (10 yd increments)
    15 push press (95#) off floor
    15 toe to bar
    15 back squat (95#) off floor
    15 ring dips (w/band)

    27:55

    Hardest part was trying to keep hands and bar dry during T2B. Like gripping a greased-up watermelon in a swimming pool. That’s a game, for those that don’t know.