Beginner WODs: Thursday 120524

Beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up

B:Four sets of 3-minute sprints of:
5 Handstand Push-Ups (or appropriate sub)
10 Pistols (alternating legs, use boxes, etc. as needed)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

C: Rest 90 seconds, then find max set of double-unders in 3 minutes

Some bar muscle-up inspiration from Ray:

2 NOTES: Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. This Monday, May 28th, Memorial Day, the gym will be operating on a Saturday schedule.

Launching our new and expanded CFNYC running program!

Here’s what’s on tap for Friday’s WOD classes at HR:15 and HR:30
A: Find your 1 rep max on the clean

B: Press 15-12-9


  • joncoffey

    Happy Thursday:

    A: first time attempting handstand walks. Coach Ryan helpfully pointed out that if you’re gonna bail, do a cartwheel. After I did a 180 onto my back. In any case, huge progress since the days of Coach Sara yelling at me to “FUCKING KICK!” (Note to other coaches: the intimidation method works. I have a lifetime commitment to that kick.)

    B: 4 + 23 (2 abmats, 20″ box, blue band, yadda yadda)

    C: 60

    • RyanCWoods

      Your name is Jon Coffey?

      Yes sir boss, like the drink, only not spelt the same.

  • Daniel L

    B: 7 + 11 – single ab mat, black stool thing, unassisted kipping pull ups (only two new rips I’m going to need to make tape grips for)
    C: 130 total DUs

  • KevinBoul

    A: Getting very close to consistently kicking up into handstand. Also getting back on my heels in overhead squat position.

    B: 5 rounds + 1 wall climb. 24″ box (pistols are hard) green band 2 rounds, then green + blue

    C: 28 DUs.

  • Sully

    What the hell is a pistol? Well, it’s a one legged squat with many different scaling options

    If you have started to get your double unders it might be time to buy your own rope. The two most important pieces of equipment you should invest in, in my opinion are a good pair of shoes and your own jump rope. Coach Ryan recommends RX Ropes, which are great! Here is where you can buy one, any sizing questions just ask. The Buff cable or if you have solid DUs then the Elite cable would be a good choice. or You get more color options here

  • Maria L

    4 rounds + 3 handstand pushups (25# + ab mat/pistols on 16″ box/pushups ongreen, blue band)

    Max consecutive DU: 2

  • J.Hartnett

    First time doing handstand pushups and pistols…
    5 rounds + 4 pistols using 2 ab mats/wooden box/green then black band.

    Pull ups still my biggest struggle but I think I’ve got kipping down now and can do at least 5 consecutively (good for me)

    Thanks for the shoe recommendation Sully gotta pick mine up this weekend

  • Kristina

    5 rounds plus 5 handstand pushups, 10 Pistols, and 10 pullups; handstand pushups w box, pullups with black blue band combo

  • Anthony

    Made it through 7 round and 6 pistols…did the pushups with 2 ab mats going to switch to 1 next time…used a blue band and an 18 inch stool, thinking about going no band next round…great workout

  • Jesse L

    4 rounds. Green Band. 45LB plate + ABmat for handstand pushups.

    A billion single unders.

  • RL

    4 rounds + 5 handstands +10 pistols. 0 DU…still working on singles.

  • Emily L

    6 rounds + 10 pistols and 1 PU. Used the green/blue band combo for PU and a 25lb weight + ab mat under my head for HSPU.

    Did my first successful kip and ring pushups tonight too!

  • Joe H.

    5 rounds through with 13 pullups when time ran out. Ab mat for head for headstand pushups, 38 doubleunders

  • Dave B

    Six rounds with blue band and real handstand pushups with only the ab mat. Need to learn kick-up. Best double under streak was 7.

  • 4 rounds with 5 PUs left in the 5th, maroon band and box handstand pushups. 0 DUs. Need more practice…