Beginner WODs, CFE WODs: Monday 120730

Beginner WODs (check schedule for times & locations)
“Lucky Guy”

In teams of three, complete each set of exercises in order, only one person working at any time:

Row 2000 Meters
100 Pull-Ups
100 Push-Ups
100 Squats
100 Situps
45 Cleans
45 Dips
45 Deadlifts
45 Handstand push-ups

As an example: One person rows 500m or 1000m, then the next person rows until 2000m is completed by the team. Then start dividing up the pull-ups, then push ups, . . .

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s short interval day at The Black Box with Coach Heidi and she is ready to go Tabata with her runners! Think 20 seconds of sprints and 10 seconds of recovery! This is a great workout to practice getting through oxygen debt–you know the same kind of oxygen debt that you experience in your met-cons! Wanna be better at CrossFit? Redundant question with an easy answer! So, get to 28th street at 6, 7, or 8am and Heidi will take care of the rest! Free for all members, $10 for non-members.

Another bunch of Elements grads from Coach Tom!

More of Coach Tom‘s grads: (from left) Rosa, David, Justin & Jason!

Here’s what’s on tap for Tuesday’s beginner WOD classes (check schedule for times & locations):
A: Clean & Jerk 5×2

B: Seven Rounds For Time:
4 Empty Bar Snatches
4 Empty Bar Overhead Squats
4 Empty Bar Overhead Lunges
15 Situps


  • joncoffey

    31:50 with Dave and New Dave. Welcome New Dave! 95# Cleans / 185# DLs, assorted bands and box HSPUs. More team workouts, please. These are fun.

    • That was a great team workout. Definitely need more of these. I dogged the deadlifts, need to fix that. – New Dave

  • Jeff D.

    33:38 (?) with Nick and Justin. 115# cleans (w/squat), 185# DLs, dips between boxes, some other scaling, but all in all, a helluva job.

  • Coach Heidi

    Hey guys! It’s your CFE Coach…Heidi. Many of you have asked to find a race that we can all sign up for and race in Central Park…so you have asked and you shall now receive! I chose a 4 mile race that is in September…Fitness Magazine puts it on so it’s going to be a FULL day of activities. The guys race goes off at 8am and the girls at 9am. More details here: Let me know who has signed up!!

    • joncoffey

      I’m already signed up for this one!

  • Brad Hoover

    29:40 with Bailey and Mike. Black band pull-ups for Bailey and myself, and legit pull-ups for Mike. A variety of weights used for the cleans and deadlifts. Great work team!

  • 27:57 loved the team wod!!