WOD Friday 1/25/19

by | Jan 24, 2019 | News | 6 comments

Day 24 Nutrition Challenge!

Warm-Up
Coach’s choice

WOD prep
Prep the power clean to wod weight.

WOD
Get it Done for time
Teams of 2. 1 person works while the other rests.
Option 1 Opens
100/70 Calorie bike
100 power cleans (155,105)
100 Burpees

*Stagger the start by 5 minute if there are more teams than bikes.

Option 2 Performance
Get it done
For Time
100/70 Calorie bike
100 power cleans (115,75)
100 Burpees

Option 3 Functional:
Get it done
For Time
100/70 Calorie bike
100 power cleans (95,65)
100 Burpees
*Scale loads as needed. You should be comfortable cycling 5 reps.

Post WOD:
Lax ball hamstrings

CFS Brief:
Day 24 Nutrition Challenge!
CrossFit Opens start in 28 days!

6 Comments

  1. JL
    JL on January 25, 2019 at 6:42 am

    Get it Done. Paul and JL. 17:14. #115 cleans.

  2. JD
    JD on January 25, 2019 at 7:11 am

    16:52 with MJ and JD (Gimp on a leaky roof)…95# cleans…I did HPC and MJ did PC. This was a good partner wod…cycling 5 reps / burpees at a time kept heart rate up but not too high. Fun.

  3. Rob M
    Rob M on January 25, 2019 at 7:52 am

    Get it Done with Paul. Team P.R. 14:14 option 2 at 115#. Fun team WOD and even better beating team “P**** Balls” although they did do 135;). Always a pleasure to be coached by Hanna! Happy Friday!

  4. Ryan
    Ryan on January 25, 2019 at 8:43 am

    16:35 w/ kion

    Ryan – rx
    Kion – 115#

  5. Deb.
    Deb. on January 25, 2019 at 9:14 am

    Get It Done (The Dottirs) 14:29 | Becka: Rx | Deb 75# Clean
    The bike went pretty quickly and then we broke both the power cleans and burpees in sets of 5 to keep them turning over quickly. Lots of fun doing this one and a big group at 5:30 to keep the energy up. Getting to see Hanna in the morning is a BONUS!

  6. Tracey
    Tracey on January 25, 2019 at 9:26 am

    Get it Done (The Coffee Dottirs) 17:43 @ 55#

    We also split the PCs and burpees into sets of 5 to keep things moving quickly. We were on the 4 minute stagger so it felt like we were way behind everyone else but it was nice to have a cheering squad to help us finish out the burpees. We did have a big crew today (28!) so kudos to Hanna for keeping us in check!