Beginner WODs, CFE WODs: Friday 120817

Posted on August 16, 2012 by Allison Bojarski

Black Box WODs (check schedule for times & location)
A: Deadlift 5×2

B: 12 Minute AMRAP:
3 Reps (Each Leg) Front Rack Lunges (75/53)
6 Pull-Ups
9 Hand-Release Pushups

CFE running WODs at 6am, 7am, 8am
It’s tempo day at the box. Meet Coach Heidi at 28th street at 6, 7, or 8am and remember it’s FREE for all members and a $10 drop in for non-members.

Operations manager (and non-crossfitter) Kristina, suddenly inspired, is training for Rio! ;)

Here’s what’s on tap for Saturday’s Beginner WODs (check schedule for times & location)
A: Partner Handstand Practice

B: “Tabata Something Else”

Tabata Pull-Ups
Tabata Push-Ups
Tabata Situps
Tabata Squats

Score = Total Reps

  • joncoffey

    A: 285#
    B: 7 Rounds + Lunges (kipping pull-ups, not so much c2b)

    Coach Ryan Fashion POLL: What Should Coach Ryan Wear to His Interview??? Respond in the comments.

    6:15AM seemed to have a consensus on “overdressed is better than under” and recommended khakis or a suit for the formal interview, generic CrossFit apparel for the class. There is a huge disagreement about the appropriateness of “honey brown pants from American Eagle” and I have to admit it’s difficult to make a judgement without actually seeing the pants. As long as they aren’t cargo pants I’m going to bet they’re fine.

    • meret

      i think his khaki shorts & polo shirt idea were just fine. if his interview is happening in the gym, like he said, he’ll look a little over-the-top in anything too formal. he’ll still be making an effort, which is what they’d care about it.

  • Hari Singh

    I think we finally convinced Ryan not to wear his “Rich Froning” shirt.

    (Thank you for the observation on cargo pants. We are still routinely try to explain this to one of our more senior coaches.)

  • meret

    A: 173# (was my 1RM a few weeks ago!)
    B: 4 rounds + 6 pull-ups (63lbs., with 2 green bands)
    i picked a challenging weight and lower restance band, so i couldn’t work as quickly as i wanted to….

  • paul.

    A: 255#
    B: 8 rounds (95#)

    sorry coach ryan, i let you down.
    i did not release hands on 5 push ups in the last round.
    to ease your mind though, my chest did go all the way to the floor.

    • meret

      you should be ashamed of yourself. ;-)

  • michelle_gr

    Was Kristina on the rower before or after her bag o’ Lays? (I love that girl)

  • http://geisen.tumblr.com/ Tim Geisenheimer

    Quick question, I’m not going to be around Sunday but I’d really like to do CrossFit Total. Any chance there will be an opportunity to make it up?

  • Jeff D.

    Khaki pants and a polo shirt (or button down). It says, “hey I’m casual, but not about my work ethic.”

    A: 225#B: 8 rounds (95#)
    I haven’t been around long enough to have done Crossfit Total. Is it basically just 1RM of those three exercises?

  • Jason L

    9 rounds + 6 lunges (95#) Blue band for pull ups. getting there with those f***ing pull ups.