Beginner WODs, CFE WODs: Wednesday 120815

Posted on August 14, 2012 by Allison Bojarski

Black Box WODs (check schedule for times & location)
Work through the following Sequence, Restarting from the Beginning Each Time:

20 Head-Release Push-Ups
20 Box Jumps (24/20)
20 Shoulder To Overhead (95/65)
20 Pull-Ups
20 Double Unders

Four Minutes On
Rest Four Minutes
Six Minutes On
Rest Four Minutes
Eight Minutes On

Here’s what’s on tap for CFE running WODs at 6am, 7am, 8am:
Longer than the Quarter/Shorter than the Half! It’s 600m day at the black box.

3X600meters with 2-3 min recovery in between.

Meet at 28th street at 6am, 7am, or 8am and remember its FREE to all members and $10 for drop-ins.

Coach Bo’s beginner WOD cashout: “Love your box.” :)

Here’s what’s on tap for Thursday’s Beginner WODs (check schedule for times & location)
A: Russian gymnastics warm-up

B: In Teams Of Two:
100 Kettlebell Swings (20/12)
50 Burpees
30 Knees-To-Elbows
10 Snatches (95/65)
30 Knees-To-Elbows
50 Burpees
100 Wall Balls (14/10)

  • RyanCWoods

    Sorry to my AM classes. We did hand release pushups. We will go over head release pushups tomorrow.

  • Jeff D.

    Pretty sure I did some hand release handstand push ups. Do those count? Doing the Black Box WOD format from yesterday, I got as far as one complete round in the waning moments of the 8 min period. There was nothing AMRAP about today’s WOD.

    • Albert Insogna

      Hand-release handstand pushups… sounds like some kind of torture. May as well hook some kettlebells on your feet while you’re at it :)