Beginner WODs: Friday 120601

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

B: 15 minutes, as many rounds as possible of:
Thrusters (65#/43#)

Launching our new and expanded CFNYC Running Program!

CAPTION CONTEST! What’s up with Coach Ryan?

Here’s what’s on tap for Saturday’s beginner WODs at HR:15 and HR:30
A: Front Squat 3×3

B: 4 rounds for time of:
50 feet Overhead Walking Lunges (25#/20#)
21 Burpees

C: 5 minutes of double-under practice


  • Dickie

    I know what’s up with me now…

    • reisbaron

      Oy vey Dickie…

  • Nikke J. Soremekun

    I just have to say, that the comments on the previous beginners post does Coach Ryan a great injustice. The man deserves more than just a tank top to show off his ‘upper body work’. We need a mube: …shows off the shoulders and hugs the pecks quite nicely….oh yeah..

  • Michael North

    Eat moar and squat moar…

  • Sully

    Coach Ryan: “We are starting the new CFNYC pole dancing WOD, I heard it’s part of the Miami beach body program and gives you a huge swoll”

  • Sully

    Friday, the question of the day is, who is your favorite CrossFit athlete? The Games finals is coming up and I’m sure you will be cheering for someone and I want to know who will that be.

    My favorite athlete, along with some Thruster/pull up inspiration.

  • Jeff D.

    Thanks to Coach Jeff for tips on hand care, as chewed-up hands remain my biggest challenge in kipping progress.

    7.5 rounds, 65#, gradual progress from no band to green/blue combo.

    Sully – I’m going with Chris Spealler. 106 unbroken pull-ups is pretty sweet in my book.

  • keller

    barefoot in grimey 26th… respect

  • ben

    small enough towel?

  • joncoffey

    Coach Ryan Fashion Update: TOGA! TOGA! TOGA!

  • anthony a

    Sully, what is the app to record your scores?

    • Sully

      myWOD is the app for recording
      And Timers Pro is the timer app

  • Gwachsteter
    this has nothing to do with fitness – but this guy’s radio show from 5/29 is pretty great.

  • RyanCWoods

    For the record; this was the end of me helping bring 10 squat racks, 5 men’s bars, and 5 bumper plate holders inside during the pouring rain. I did not have a change of clothes and hope all my beginner AM children appreciate what I do for you…bring your presents to class on Tuesday :)

  • BB

    6 rounds of thrusters, 5 rounds of pull ups. I struggle with pull ups. Sully, what was the name of the pull up program that you said would help?

  • Matt Cohen

    used 65#, 5 full rounds, then 10 thrusters and 6 pull ups. definitely need to start kipping – that’s the goal for next week according to Sully.
    and i agree with Jeff – i dig Chris Spealler. i saw a video of him doing pullups until his hands were bleeding. and i’ve watched a few of his instructional videos too – they’re pretty helpful, especially squats and double unders.

  • Ben

    7 Rds + 10 Thrusters (was adequately below parallel but horrendous form on thrusters)

  • Barbara B

    6 rounds + 1 thruster with 43 lbs. definitely need to work on my thruster form

  • Astrid

    Did 6 full rounds plus 4 thrusters. 43# and used the green and black bands for pullups. I often finish these workouts feeling like I should have pushed harder. Will use thinner bands next time.

    Also, have been doing mobility wod for a week now and am noticing definite gains. Like, I can sit in a squat without freaking out that I’m falling over backward.

  • Tim Geisenheimer

    Did 6 rounds plus 10 thrusters with an empty bar at #45 and a maroon band. I probably should’ve done #65 and it might be time to graduate to black and green.