WOD Friday 1/18/19

by | Jan 17, 2019 | News | 9 comments

Day 17 Nutrition Challenge!

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Glass
Option 1 (Opens)
With a Running Clock in 20 minutes
Part A
5 rounds for time
10 Push-ups
10 Dead lifts(225.150)
10 Wall Ball Shots (20,14)
3 Rope climbs(15 ft)

Part B
Max calorie row with remaining time.

*You will have 2 scores for this WOD. Time for part A. Max calorie row for part B.

Option 2 (Performance)
With a Running Clock in 20 minutes
Part A
For Time
10 Push-ups
10 Dead lifts(155.105)
10 Wall Ball Shots (20,14)
2 Rope climbs (15 ft)

Part B
Max calorie row with remaining time

*You will have 2 scores for this WOD. Time for part A. Max calorie row for part B.

Option 3 (Functional)
With a Running Clock in 20 minutes
Part A
For Time
10 Push-ups
10 Dead lifts(135,95)
10 Wall Ball Shots (14,10) 9 ft target
1 Rope climb or 6 rope pulls

Part B
Max calorie row with remaining time.
Scale loads as needed.

*You will have 2 scores for this WOD. Time for part A. Max calorie row for part B

*You may use the cargo net in place of rope climbs. 1 cargo net climb equals 1 rope climb.

Post WOD
Lax ball glutes.  

CFS Brief:
Day 17 Nutrition Challenge!
CrossFit Opens start in 35 days!

9 Comments

  1. JL
    JL on January 18, 2019 at 6:50 am

    Glass. 17:40. 34cals. #155,#20,rope pulls.

  2. Deb.
    Deb. on January 18, 2019 at 7:47 am

    Glass: 18:45 and 9 Calories | 135# DL | 14# WB (1/2 reps to 9′ and 1/2 reps to 8′) | 2 Rope Climbs
    Choosing the correct options for this workout is the key. I feel like I made the right choice going a little heavier (for Option 2) on the DL and working on hitting the 9′ target on the wall ball. I had roughly 1 minute on the rower and just tried to hang on. A really great WOD pushed you through 5 rounds while still knowing there was a light at the end of the tunnel. Nice to see Kathi this morning – thanks for keeping our big group on task!

  3. John
    John on January 18, 2019 at 2:33 pm

    14:52rx
    69 calories on the row.

  4. Deb.
    Deb. on January 18, 2019 at 2:56 pm

    Nice work!! I loved the wall balls 🙂

  5. Elizabeth
    Elizabeth on January 18, 2019 at 3:16 pm

    18:45 + 12 Cal
    scaled to 2 rope climbs. Great WOD….but those rope climbs are no joke!

  6. Rob M
    Rob M on January 18, 2019 at 3:26 pm

    Skipped the WOD to rest a tweaked muscle and did 5000m row instead. 19:42. Was great working out with the Friday noon class for a change. Have a great weekend!

  7. Roland
    Roland on January 18, 2019 at 4:45 pm

    17:15 #185
    37 cals

  8. JCatoZ
    JCatoZ on January 18, 2019 at 7:54 pm

    I did it in 18:45 as well but got 14 cals on the row. Did a 14# WB to 8 ft target and tried the trap bar today at #150 2 rope climbs. My arms are tired from yesterday and all those pull ups!!!

  9. Scott W
    Scott W on January 18, 2019 at 8:27 pm

    16:23 rx
    49 cals