Beginner WODs: Friday 120427

Friday 120427

A: Russian gymnastics warm-up

B: Five Rounds:
10 Difficult Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
Rest Exactly 3 Minutes

[Notes: Bring a digital watch or a watch with a second hand. Write down the exact time you start the first round. At the end of the first round, note the exact time. Start the second round exactly three minutes later, etc. Your log may look something like this:

6:22:30 (start round 1),
6:25:42 (end round 1

6:28:42 (start round 2)
6:33:50 (end round 2)

6:36:50 (start round 3)


Your total time is the lapsed time from when you start round 1 to when you finish round 5. Your work time is your total time MINUS 12 minutes (spent resting after rounds 1, 2, 3, and 4)

Congrats to Coach Tom, who recently competed in the 2nd Annual Hoboken Pump and Run fundraiser: “It began with a max-reps bench press @ 145lbs for men 18-39 capped at a max of 45 reps. For each rep you completed they took 15 seconds off of your 5k time. Lowest overall time wins. I completed 37 reps and ran my 5k in 19:05. I came in fourth in my age group and sixth overall.”

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

A: Russian gymnastics warm-up

B: “Fight Gone Bad”
Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


  • thebrownster

    As it said “difficult” pull ups I went with the green band rather than my usual black, and I’m pretty thrilled that I got through them all this way, even though it slowed me down a lot.
    Fun workout, but if this was Barbara’s younger sister I’m not entirely sure I want to spend too much time with her better-known big sis…

  • d_simon

    Are “veteran” CFNYC members still welcome to scale up at these WODs?

    • Hari Singh

      In many instances, a fuller version of these WOD’s usually appears the day before at HR:40 and HR:00. If you want to scale up the Beginner version of the WOD just check with the instructor.

      • Anna E


  • 34 minutes. And i’m damn proud. 

  • Marisa M