Beginner WODs, CFE WODs: Wednesday 120711

Posted on July 10, 2012 by Allison Bojarski

Beginner WODs at HR:15 and HR:30
A: Front Squat 3×3 (click for video demo by Coach Brian & Coach Court!)

B: “Helena”
1500m Row followed by:
3 Rounds:
15 Kettlebell Swings (16 Kg /12 Kg)
10 Pull-Ups

CFE Running WODs at 6AM, 7AM, 8AM (meet at 28th St.):
It’s shuttle run time at this year’s CrossFit Games, so Coach Heidi is planning on giving The Black Box a chance to run the same workout this Wednesday. Meet her at 28th Street and get ready to run and ultimately compare your time to the the athletes who will compete in Carson, California this weekend!

Also, don’t forget that for members of CFNYC, all the running WODs are INCLUDED IN YOUR MEMBERSHIP. Just sign up for her 6am, 7am, or 8am CFE WOD.

IMPORTANT! Please note that this Friday, July 13th, and this Monday, July 16th, there will be NO CFE WODs because Coach Heidi will be at the CrossFit Games in California. Thanks for your understanding!

Coach Will shows us another real-life use for squatting strength:

CLICK HERE for our UPDATED scheduling update!

Upcoming CFNYC Events: Live Stream of Games / Dodgeball / Happy Hour

Here’s what’s on tap for Thursday’s beginner WODs at HR:15 and HR:30:
A: Dip Review

B: 7 Rounds:
10 Pull-Ups
10 Difficult Dips
10 Push-Ups
10 Squats

  • Emily L

    I can barely hold my phone up.

    FS: 63/73/83

    Helena: 14:22, 16k swings, green band kipping pullups

  • Jeff D.

    FS: 3×3 @ 155

    Helena: 12:21 (20 Kg, no bands)

    I don’t get the whole “ripped hands are cool” phenomenon. Do people really brag about it? I mean, I brag too. If you consider screeching in the shower when I get soap in the wounds “bragging.”

    • joncoffey

      You mean you don’t *love* explaining to your boss, coworkers, the cashier at Duane Reade and the lady at the salad bar that your hands are bandaged because you are SO HARDCORE??? “Did you get in a fist fight?” “No, I was flailing around on a pull up bar a.k.a. the sport of fitness, but you probably haven’t heard of it.”

      • TheOtherNick

        Nothing demonstrates how hardcore a person is like a gaping hand wound. That’s just science.

  • http://www.facebook.com/profile.php?id=214701453 Patrick Hoffman

    Helena – 11:18, 16kg, no bands.

  • Justin W

    FS: 3×3 @ 155
    Helena: 11:59 Rx