All WODs: Sunday 120701

This Sunday and every Sunday, all classes are at 28th Street location ONLY.

Intermediate/advanced WODs at HR:00
A: Press 3×5
Press 12-9-6

B: 15-12-9 reps for time:
225#/155-185# Deadlift

Beginner WOD classes at HR:15
A: Front Squat 5×5

B: 21-15-9 reps for time:
Kettlebell Swings (16-20 Kg/12-16 Kg)
“Difficult” Pull-Ups

Jamie, Stuart, & Mai engage in some shenanigans before getting serious about a 1-mile trial during Friday’s CFE Running WOD class:

Here’s what’s on tap for Monday’s intermediate & advanced WOD classes at HR:00 & HR: 45
A: Find 1RM Back Squat

B: (Compare to 050807)
Tabata Squats
150 Situps

Perform the Tabata Squats holding a 10, 25, or 45 pound plate to your chest.

Report score and load selected to comments. Attempt the sit-ups in a single set and report success to comments.

Here’s what’s on tap for Sunday’s beginner WODs at HR:15
A: Press 3×5

B: 15-12-9 reps for time:
Deadlift (185#/125#)
Tuck Pull-Ups


  • Mael B

    I’m switching classes from 11:15 to 12:15 today, for the record!

  • BenS

    Press 3×5: 115, 115, 115
    Press 12-9-6: 85, 95, 105
    Deadlifts/L-pullups: 6:24 w/ 225# deadlifts; maintained L-pullups for about half the reps and finished with strict and kipping pullups.

  • Jana B.

    Press: 3×5: 63, 73, 78
    Press: 12-9-6: 63, 73, 78
    DL @143/sub pull ups (blue/green): 5:56

  • MadeleineT

    Gravity was strong today.

    press 3×5: 90(4)-85-85
    press 12-9-6: 75-80-85
    15-12-9 deadlift 185# with 5-4-3 strict pull-ups, 6:09.

  • Jai Berg

    Anyone interested in a push up challenge starting July 1st, today? The first week, do ten push ups a day. Second week, twenty. Third, thirty. Fourth, forty. They do not have to be unbroken.

    If you are doing push ups on your knees but can do one strict push up, make them all strict and stagger your single rep throughout the day, then do ten sets of two reps each day the second week, ten sets of three reps the third… The point of breaking them up (rather than doing them unbroken) is so people who aren’t as good at doing push ups (or not doing them with good technique) will take the time to work on them a lot without trying to go to failure day after day after day. I see a lot of non-legit push ups, and I myself need to grease the groove a bit so I can do higher volume. The first week will likely be ridiculously easy. If you think doing forty push ups a day for a whole week will also be easy, make them clapping push ups.
    I’ve got about four people in so far…join us!

  • Justin Katz

    B: 6:44@235# RX’D