Beginner WODs: Friday 120525

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES (Friday night, Saturday, Sunday, Monday).

Beginner WODs at HR:15 and HR:30
A: Find your 1 rep max on the clean

B: Press 15-12-9

Recent Elements grads, The No-Names:

2 NOTES: (1) Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. (2) Launching our new and expanded CFNYC running program!

Here’s what’s on tap for Saturday’s beginner WOD classes (please see schedule changes for this Saturday to know beginner WOD class times)
A: Deadlift 3×3

B: “Ten-Minute Capacity Test”
For Max Reps:
4‘ Rowing (for Calories)
Rest 60 seconds
3’ Pull-Ups
Rest 60 seconds
2’ Back Squat (males = bodyweight; females = .75 x bodyweight)
Rest 60 seconds
1’ Shoulder to Overhead (95#/65#)

Barbell starts from the rack for back squats, but from the floor on shoulder to overhead.


  • NickA

    A: 115# B: 65,65,65 I know this was more of a strength day, but when the WOD was over I felt like we didn’t do enough work. Perhaps a russian gymnastics warmup or at least something get the blood moving prior to the cleans would have made sense? Usually I’m dead after the WODs, but today was a dissapointment and I know others felt the same way.

    • RyanCWoods

      Strength days are some of my most dreaded days. If you think you needed something more, you did not have near enough weight on the bar. The thought of doing a 15-12-9 press scares the shit out of me. And doing the 1RM clean should have involved a lot of jumping and squatting to find a true one rep.

      I know that workouts that lay you on your back in a pile of body fluids is a what most people think of as a “good workout” but strength days like today will get you closer to handstand pushups, easier pushups, heavier front squats, heavier power cleans, and so on.

      Main point, go heavier and this day would be absolutely brutal 🙂

      • NickA

        Thanks for the tip Ryan. Next time I will go much heavier and hopefully this will also get me into a pile of body fluids at the end of the workout.

      • TheOtherNick

        Today was not pleasant.

        I definitely dread the strength days, mostly because I’m not strong and these days really point that out. The good news is that I recognize these days really help the progression of getting stronger so that other movements get easier (which they have).

  • PLEASE NOTE THAT CORRECTIONS HAVE BEEN MADE TO THE HOLIDAY WEEKEND SCHEDULE! If you already read it, please go re-read for corrections. Thanks!

  • Jeff D.

    Nothing like a pile of bodily fluids to get me pumped for a holiday weekend.

    1RM Clean: 145

    Press: 95, 85, 65

    My “catch” on my clean generally involves bouncing the bar off my wind pipe. Any tips?

  • TheOtherNick

    1RM Clean – 135 I wasn’t sure I was going to be able to stand up, but I made it (barely). Need to keep working on dropping below the bar and getting my elbows up.

    Press – 75, 65, 65 It wasn’t pretty.

  • Sully

    I usually keep my coaching cues short and simple. Like in a clean set up, straight feet and push your knees out, done. Here is why,

    We will be finding our 1RM full clean today

    The hang is a great place to practice making sure you FULLY open your hip vertically

    Next Friday the question of the day will be who is your favorite CrossFitter or who is your CrossFit hero? You have seven days to get ideas.
    There are a couple guys that stand out to me but one of my favorites is Rob Orlando and since we are focusing on cleans

  • Mael Bredeche

    1 RM clean – 135#. Really wanted 145# but it will have to wait. Press – 65, 65, 65 .. leaving room for improvement.

  • Emily L

    53 lb max clean done.. well, clean. I attempted my previous 1 rep max (73 lbs), but I keep sticking my booty out at the bottom and lean forward.

    Any tips for correcting this? Maybe just scale down significantly until I push straight up?

    53 lbs for my presses all 3 rounds- brutal.

  • Astrid

    83 lb max clean, form definitely questionable on most tries. Didn’t feel too heavy but I’m just not comfortable with the movement yet. Tried 53 lbs for the three rounds of presses but had to take breaks, so should go lighter next time for a true 15 rep set.

    Sat in a squat today for 10 minutes (doing mobility wod) but there was no way I could have done it without hanging onto the wall!