Wednesday 130717

All-levels WOD/Beginner WOD:
“I hate the ‘80s” For time: 80 american kettlebell swings 1.5/1 pood, 80 pistols (step ups,) 80 weighted sit ups 45/25, 80 jump squats

Competition Team WOD:

“Time to Roll The Dice”
Teams of 4
At the start of the clock, 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score.

2=2 wall climbs
3=3 handstand pushups
4=4 pistols (2 per leg)
5=5 burpees
6=6 hand release pushups
7=7 box jumps (24#/20#)
8=8 walking lunges w/plate overhead (45#/25#)
9=9 wall balls
10=1X400m run
11=11 ab mat situps
12=12 air squats


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Why healthy eaters fall for fries

Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
“Coach Michael’s Beach Body Workout”
5 rounds:
1 pull up, 2 push ups
2 pull ups, 4 push ups
3 pull ups, 6 push ups

Round ends when either movement is not done unbroken. Score is number of total reps in lowest round. Rest as much as needed between rounds.


Wall balls
Toes to bar

Competition Team WOD:
Part A. Strict Press 10×2 reps, rest 90 seconds between sets.

Part B. 2 k Row for time.


  • michael saterman

    RX @ 14:56.
    I used to love the 80’s 🙁

  • reisbaron

    23:06 – A bit of a mess, but my step-ups were pretty rockin, in a slow & steady kind of way.

    For those who don’t think about it (or don’t know), here are some good tips on step-ups (very familiar looking place, and coach, in these pictures) –

    Lots of closed hips at the top of the box this morning…be sure to get the most out of this movement…

  • AndyK

    Very fun CFE WOD this morning. Coach Heidi, your inventive WODs will be greatly missed. My team (Steven, Steve, Su, Lindsay and I) knocked out 221 reps (213 on the board – post WOD poor math skills).

    Here is how we rolled them (8 ,10, 8, 7, 7, 3, 9, 7, 10, 5, 8, 7, 6, 7, 4, 4, 4, 8, 8, 5, 7, 8, 11, 9, 8, 8, 5, 8, 8, 5, 9).
    Ended up being:
    0 Wall Climbs
    3 Handstand Push-ups
    12 Pistols
    20 Burpees
    6 Push-up (hand release)
    42 Box Jumps
    80 Overhead Walking Lunge With Plates (45 lbs)
    27 Wall Balls (20 lbs)
    2 400 m Runs
    11 AbMat Sit-up
    0 Air Squats

    • stevenrerickson

      Wow! Thanks for the run down Andy! Could not even remember what direction 28th street was after the wod. Was honored to be a part of the young guns this morning and I apologize if I slowed us down at all. That was one sweaty nasty delicious work out!

      • AndyK

        You killed it this morning – did not slow us down one bit!

        • stevenrerickson

          I am predicting my nightmare tonight. In a pool of sweat I will drop the 45# plate look up and see Su with the dice in his hands about to role yet another 8.oh,wait,thats actually what happened! Lol

    • Brad Hoover

      Maybe it’s my passion for data. Maybe it’s my enjoyment of the table
      game known as craps. But my immediate thought after reading this was:
      only one 6! The odds of rolling a 6 on a single throw are about 14%. You
      guys rolled 31 times… I forget the math, but just one 6 in 31 rolls is probably around 1%… ok done nerding out.

  • Kristin

    Coach Kyle AM results

    • Anthony

      You have Michaels results up instead of Kyle’s…

      • Kristin

        Whoops! Thank you 🙂

  • Kristin

    Coach Michael AM results

  • BenS

    12:52 with step ups

  • stevenrerickson

    Good lord, who stole all the oxygen from the fourth floor at 26th street this morning? As the oldest (by far) and the slowest by a bit I definitely found my max heart rate this am. Thanks all and a huge thanks to coach Heidi who consistently makes crossfit challenging and fun. You will be missed!

  • Kristin

    Thanks Anthony! Let’s try this again…Coach Kyle’s AM results?

  • Kristin

    And in case you can’t see Coach Michael’s results in Kyle’s pic….

  • Anthony

    I second the comments re:Coach Heidi. You will be missed—especially those great cash outs!!……..Great “80’s” WOD today-I was very close to blacking out—–13:23…..

    • stevenrerickson

      Wow way to rock the 80’s! Our group must have been jealous of the eighties theme, we ended up doing 80 45# overhead lunges.

      • Anthony

        Glad I missed that-you’d be taking me to the ER if I had to do 80 OH lunges.

  • Kristin

    Coach Kyle’s midday results

  • Jim S

    Rx 22:22