Beginner WODs, CFE WOD: Wednesday 120718

Posted on July 17, 2012 by Allison Bojarski

Beginner WOD classes at HR:15:
A: Skin The Cat Practice

B: For Time:
21-15-9 reps:
Overhead Squats (65#/43#)
Burpees

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
2 X (400, 600, 800)
Full recovery between the sprints.

Meet Heidi at 28th Street at 6am, 7am, or 8am. Remember, if you are a member of The Black Box, the WODs are free. Otherwise, it’s $10 for the drop-in WODs.

Andy S. writes: “Sneaked in a workout while on a business trip in Salt Lake City. They had a great space and loved having a drop in from NYC!”

Here’s what’s on tap for Thursday’s beginner WOD classes at HR:15 and HR:30:
A: Back Squat 5×2

B: Four Rounds For Time:
30 Double Unders
10 Push Presses (75#/53#)

  • joncoffey

    A: No lie, I found these highly unsettling, though I suppose it’s something that will come with time. On the other hand, you can’t practice these at home and get strange looks from your roommate when he gets home early. If your apartment has room for rings, please let me know when I can move in.

    B: 6:25, 65#

    Coach Ryan Fashion Update: hat came off during class. That’s how you know he means business.

    • Albert Insogna

      Funny- I just floated the idea of installing rings in the apt to my wife recently. I got the stare of death…

      Also, nice time on the wod.

      • joncoffey

        Ask forgiveness, not permission, duh

  • NickA

    A: These were fun, let’s do them more often.
    B: 11:00 75#; didn’t get in the zone until the final 9 OHS and my time shows it.

    Jeff – I am glad Ryan and I were able to help you find your wedding band after it amazingly rolled off into an extremely hard to reach area below the floor. That was quite entertaining McGivering pens, tape, wires and coathangers. Took us about 10:00 min and I know we can do better next time.

    • Jeff D.

      Thank you again. Based on your survival skills, I would go to war with you anytime.

  • Jeff D.

    B: 5:45 @ 75#. Feel like maybe I should have gone 95# but based on 1Rm of 125# and 12 reps @ 95# during Scott’s Mom, I didn’t think I had 45 OHS @ 95# in me.
    C: Surprise WOD! It’s called “My wedding ring fell out of my pocket and somehow rolled (unbroken) all the way to the wall and got stuck 4 inches down between the layers of elevated floor and the carved out wall.” I’m working on the name of the WOD, might just call it “Karen” after my wife, but it involves:
    1. Panic Attack – 3 min
    2. KBS – 2×30 @ 20kgs (to make sure the forearms are nice and fatigued)
    3. Rigging up multiple contraptions to snag the wedding band from its precarious perch, without letting it drop an additional 4 inches to never be seen again.
    Total time: 16 minutes.
    I really did try to do this WOD RX’d but in the end required enormous assistance from NickA, Ryan’s flashlight app, and various tools. Thanks dudes.