Beginner WODs: Saturday 120602

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

Rowing panorama at 28th Street (thx for the pic, Coach Bo!):

Here’s what’s on tap for Sunday’s beginner WODs at HR:15
A: Russian gymnastics warm-up

B: In teams of 3:
Row 3000 Meters
100 Thrusters (75#/53#)
300 KB Swings (16kg/12kg)
3 Stations, 1 athlete per station
Rotate each minute.
When distance/reps are completed, rest at the station.
Time is called when all three tasks are completed.


  • joncoffey

    A: 145-195-215
    B: 13:36, 45# plate
    C: better on these today, stringing 25 together

    Some DU tips from K Starr:

  • Maria L

    13:39, 10# plate
    Able to do 1 DU after every 3 singles. Still can’t do DU consecutively. Also I land very hard every time I do a DU and it’s very hard on my knees which I already have problems with outside of crossfit. Any suggestions, coaches?

  • Matthew S

    A: 115-135-155
    B: 14:01, 25# plate
    C: I am awful at double unders… I think I just need to pick a day and practice till i get it.

  • Marisa M.

    83#, 93#, 103#
    13:40, 10# plate
    Able to do 2 double unders in a row. Still need to practice.