WOD Saturday 10/13/18

by | Oct 12, 2018 | News | 4 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD:
Running with the Chief

Teams of 2 AMRAP 30. Partner does a round, you do a round.
3 power cleans(135,95)
6 Push-ups
9 Air squats
100m run
*If biking 12/9 cal bike

Option 2:
3 power cleans(115,80)
6 Push-ups
9 Air squats
100m run

Option 3
3 power cleans(95,65)
6 Push-ups
9 Air squats
100m run

Endurance & Stamina:
10 rounds for time
800m run
10 burpee pull-ups

CFS Brief:
*30 Day Fall Partner Nutrition Challenge

Day 21
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

 
 

 

 

4 Comments

  1. Deb,
    Deb, on October 13, 2018 at 10:10 am

    Running with the Chief: “The Very, Very Fun Dottirs” 30+18+15m
    Becka: Rx Deb: 80#
    A lot of fun with this workout! Great energy and everyone was moving!

  2. Justin
    Justin on October 13, 2018 at 11:29 am

    Loved this one!! Most of my wheelhouse movements, and I had the boy wonder to help carry the team.

    Alex/Justin
    38 + 3 RX

  3. Tracey
    Tracey on October 13, 2018 at 12:06 pm

    Running with the Chief: 25+10 for The very fun Coffee Dottirs. Jackie 60#, Tracey 35#, 10# dumbbell strict press instead on pushups. First time running for me in a long time. Knee felt great. Shoulder not so much so sub’d out for the push-ups and went light on the cleans. It’s always something but this was fun and there was good energy with the early crew!

  4. Roland
    Roland on October 13, 2018 at 2:29 pm

    Tim / Ken / Roland
    29 + 4