Beginner WODs: Saturday 120526


Beginner WODs at HR:15
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.

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!

Nick W. takes on the CMC:

Here’s what’s on tap for Sunday’s beginner WOD classes (please see schedule changes for this Sunday to know beginner WOD class times)
A: Find 1 rep max on the Snatch

B: 12 minutes, as many rounds as possible of:
10 Difficult Pull-Ups
10 Hang Squat Snatches (75#/53#)
15 Burpees


  • Jeff D.

    Modified Beginner WOD Capacity Test.

    58 calories, 21 PU (no band), 44 goblet squats (20 kg), 28 S2O (75#), total 151.

    What a way to start a Saturday.

  • Vasil

    63 row
    22 pullups (black band)
    42 squats (12kg)
    11 s2o (105lbs)
    total 138

  • DavidN

    Modified Beginner WOD Capacity Test

    40 Row

    33 Pull ups (blank & green band)
    44 squats (8k)
    10 S20 (45lbs)
    Total 127