Beginner WODs: Saturday 120428

Saturday 120428

Beginner WODs 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.

As you can see here, our CFNYC t-shirts also make nice blankets for newborn babies with crossfit daddies…Congrats to Athlete James V. on the birth of his son Luca!

One more picture of that adorable baby/future crossfitter, this time including his dad, Athlete Viagra James V.!

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

A: Front Squats 3×5

B: As Many Rounds as Possible in 7 Minutes of:
15 Kettlebell Swings (20 Kg/12 Kg)
10 Burpees
5 Difficult Pull-Ups


  • Brian

    Sorry running class on Saturdays is canceled for the time being

  • james_vergara

    Thanks for all the love, guys.  I can’t wait to bring both my boys into the gym for Crossfit Kids!  BEST…CULT…EVER!

    • Kristin_Cunningham

       love the pictures!!!!!!  Congrats again Mr. James 🙂

      • james_vergara

        Thanks, KC. Though obviously this is Dickie and i am just conversing with myself. I’ll log in as Amanda Long now…

        • Kristin_Cunningham

          hahaha I can’t login as Amanda Long because I am supposed to be acting as if I am having fun on vacation and not thinking about CF

  • Pingback: Intermediate & advanced WODs: Saturday 120512 | CrossFit NYC()