Beginner WODs: Wednesday 120425

Wednesday 120425

Beginner WODs at HR:20:

A: Squat Clean Practice

B: 21-15-9 Reps of
Squat Cleans (95#/65#)
Ring or Box Dips

Here’s some new Elements grads! First up: FLING OR DIE



Click here for today’s daily links, which are posted under the Intermediate/Advanced WODs posting for today.

Here’s what’s on tap for Thursday’s Beginner WOD classes at HR:20:

A: Deadlift 3×3

B: 120 Wall Ball Shots, 14#/10# (judged to “Games” standards)


  • Hari Singh

    Yesterday’s WOD inadvertently appears below today’s WOD. This should cleaned up shortly. Part B consists only of “Elizabeth.” 

  • Maria L

    Hari, perhaps you or any coach can put in your two cents on this… I’ve been crossfitting since beginning of February and I’ve been going to the beginner WOD’s and sometimes intermediate WODs, depending on whatever time is more convenient. I’m going through some scheduling changes at work and may need to start going to some advance WOD’s at noon. Is it too soon for me? I still suck at a lot of things and I’m afraid I won’t be able to keep up or it will really waste me. Any thoughts?

    • Hari Singh

      The WOD’s Mon-Fri 10:00 AM, 12:00 PM, 1:00 PM, and 3:00 PM, and Sat at 2:00 PM and 3:00 PM are “All Level WOD’s” You should have no problem at any of these, particularly since.

      • Maria L

        Thanks Hari! It’s a little intimidating but I will give it my all! 🙂

  • thebrownster

    9.52, scaled to 65# and box dips.
    Workouts like this really humble me, given that I struggled with a weight that is the scaled level for female Crossfitters, and the male RX weight is almost twice as much a what I lifted…
    Good to know I’m working at it, and this was a great challenge

  • Hari Singh

    You did this at the suggested weight for female beginners, and you did it in under 10 minutes. Nice work!

    • thebrownster

      If I WAS female I’d take more reassurance from that!
      But seriously, I gave it my all and am very pleased at that,, and my comment was more a tip of the hat to the strength to the guys and gals who do this RXed.
      I’m getting stronger which is more important to me than how strong I am…

      • Hari Singh

        If it makes you feel any better, here’s my first two years with Liz:

        Sub 100 lbs

        Sub   95 lbs

        Sub 105 lb Power Clean

        Sub 105 lb Power Clean

        Sub 105 lb Power Clean

        Sub   95 lb Power Clean

        Sub   95 lb Power Clean

        Sub   85 lb Power Clean

        Sub  75 lb Power Clean. Last 9 dips jumping.

        Sub  75 lb Hang Power Clean

  • Kristina P.

    (6:20) 8:09, 53#

  • Emily L

    11:00, 40 lbs.. brutal.

  • Anthony

    11:16 with 70 Lbs…lower back is toast, need to tighten it up during the squats

  • Jesse L

    14:45, 85 lbs.

  • Hall C.

    6:20, 95 lbs w/ ring dips. I was drained. i don’t recall the time Sully credited me, but i know i took long enough that I seem part of the 7:20 group. 🙂

  • Edward Chung

    12:12 at 75#

  • Maria L

    Parallet dips
    Kinda wish I pushed myself harder and went a little heavier on the cleans. Still not sure when to go all out and when to hold back a little so I don’t waste myself.

    • Emily L

       I feel the same way. I saw how hard my husband pushed and realized I really wasn’t giving it my all. Gives us something to look forward to though– our next venture with ‘Liz’!

      • Maria L

        Yep! I guess that’s why we keep a journal! 🙂 next time!

  • Sean M

    12:38 with box dips

  • Michael Song

    8:50 with 65#s and the box.

    My lower back is like WTF…

  • Randy Lampert

    11:00 115# and parallette 

  • Cassius_Cohen

    11:15 using 55# and box dips with my feet up on a small stool. lower back kills – need to tighten that up. the dips were easy and i could do them unbroken. thoughts on how to make that harder? start with ring dips next time and see how many i can do before switching back to box dips (i can maybe do 5-10 decent ring dips at one time)?

  • Cmcellini1

    Finished in 6 minutes and 18 seconds can’t wait for tomorrow.

  • Dave B

    I was the last one done, think about 13 minutes, 65lbs and did mostly ring dips.  Killed me. 

  • 11:40 with 53#s and box dips — The cleans were just fine, but definitely need practice with my flexibility/front squatting. That really slowed me down. 

  • Kylembernhard

    7:07 with 65lbs

  • Emily L

    QUESTION: Can beginners do the HERO workouts on Saturdays? Or is this for intermediate and advanced only?

  • 10:10, but the weight was on the light side (started at #53, went to #38). Just starting to realize that I might need more warm up time than you young sprouts, so I’m going to run to Thursday’s session.

  • 10:20 – with 75# and paralettes

  • Thomas M.

    10:22- 95# and paralettes. Workouts like this are a total mindgame.