Beginner WODs, CFE Running WOD: Friday 120622

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

B: 21-15-9 reps, for time, of:
Squat Clean 115#/75#
Box Jumps 20″

CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
Tempo run Fridays! These runs are a steady-state run just below your race pace. They should be a staple of any runner’s running week because of their importance in bringing your pace-per-mile down. Coach Heidi will help you determine your tempo pace. Meet her at 28th Street.

6AM WOD class, sticking together:

Here’s what’s on tap for Saturday’s beginner WOD classes:
A: Front Squat 5×3

B: Tabata Dips

C: Tabata Situps


  • NickA

    11:20 85#

    On paper I didn’t think it would be that bad
    But that was one hell of a workout. Wow I am sore.

  • Jana B.

    16:04 73#, 20″
    Holy sh*t!
    Hall is one hell of a cheerleader!!

  • Raphael N.

    Hey guys,
    Sorry for no showing twice this week. It was nuts at work, I will be better about cancelling going forward

  • Steve

    12:59 (95lbs and 24″)
    Thanks to coach Ryan for pushing me through- otherwise I would have kept taking breathers. Hardest wod I’ve done to date.

  • Coach Heidi

    Hey guys! Here is the 4-1-1 on what we did for our tempo runs today for the CFE WOD…what tempos are..and why they are so important! Read on and hope to see you guys for the tempo runs on Fridays OR the sprints on Monday and Wednesdays at 6, 7, and 8am! Solid job to all who rocked it this ayem!

  • Jeff D.

    Worked out at Brodie Park Crossfit in Austin, TX at Noon today.

    A: Run a mile. Outside. At noon. In Texas. 6:38
    B: Isabella – 30 snatches for time. 5:17 (75#). Should have done 95# but chickened out at the last minute with shoulders sore from OHS workouts earlier in the week.

    Very hospitable crew down here. Very nice gym.

  • 12:45 with #75 on the squat cleans and #20 box jumps. Was trying to work on form although I probably could’ve added a bit more weight. Still a tough one today…