Beginner WODs: Friday 120727

Beginner WODs (check schedule for times & locations)
A: Find your one rep max on the front squat

B: “Tabata This
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s Tempo Day CrossFitters! If you are training for a half marathon or full marathon, this run should be a staple of your program!

Meet Coach Heidi at 28th street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.

Last week’s tabata ring holds:

Be sure to read our latest schedule/policy update!

Here’s what’s on tap for Saturday’s beginner WOD classes (check schedule for times & locations):
A: Find Max Height Box Jump

B: “Amandette”
9-7-5 reps for time of:
Difficult Pull-Ups
Difficult Dips
Challenging-Weight Squat Snatches


  • joncoffey

    A: 225#
    B: 38 (+5 over April, mostly on sit-ups. Guess the ass-berries are worth it?)

    Coach Ryan Fashion Update: I didn’t think we could top the baby blue Lululemon shorts, but I believe that we did today. Why are Coach Ryan’s shorts today even better? I’m not entirely sure, but it’s one or all of the following:
    – They have black & white camouflage detail
    – The “2POOD” logo wherein the O’s are pictures of kettle bells
    – They are hot pink

    If you’re unfortunate enough to not see them in person, you can get an idea here (the closest I can find are purple…which I’m unsure whether that’s better or worse)

    Please note when ordering for yourselves this afternoon, guys: “This is a high performance short and proper sizing is important for it to work right for your needs”

    • RyanCWoods

      You sir, have a fine eye for fashion. Unfortunately you failed to mention the “Boomsauce” slogan in the back left leg.

  • Jeff D.

    A: 215# (previous 1RM 145#)
    B: 42 no band (previous best 40 with a green band)
    Amazing how push up strength is GONE when it goes.

  • Justin W

    A: 205# (PR by 50!!)
    B: 39 Rx

  • Steve Slo

    Tabata This:
    353 (cumulative) rx’d