Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Option 1 Opens:
Crack Pot
Teams of 3
AMRAP 25:
12/8 Calorie Bike
8 Burpees
4 Clean and Jerks (115,80)
*Relay style. Every 6 rounds, weight increases by (20/10).
Option 2 Performance
Teams of 3
AMRAP 25:
12/8 Calorie Bike
8 Burpees
4 Clean and Jerks (95,65)
Option 3 Functional:
AMRAP 25:
12/8 Calorie Bike
8 Burpees
4 Clean and Jerks (75,50)
*Relay style. Every 6 rounds, weight increases by (10/5).
Post WOD:
Foam roll
CFS Brief:
*Free Class Friday. Bring your friends and family!
*Sunday 2/3/19 Q & A with Coach John 11:00 am to noon. If you plan on coming to the Q & A please email me so I can get an accurate head count. john@cfsyn.com
CrossFit Opens start in 21 days!
Crack pot. With Ryan, Matt & Malik. 34 rds +… #95-145. My cleans were pretty brute force. Appreciate Matt and Ryan coaching on technique. Got a couple of decent cleans as a result. Just need more practice.
Crack pot. With Ryan, Matt & Malik. Not sure on rds +… #95-145. My cleans were pretty brute force. Appreciate Matt and Ryan coaching on technique. Got a couple of decent cleans as a result. Just need more practice.
Should have been called “no rest for anyone!” Jeez…relay style sucks! As Marc said….no standing around waiting…no baton to hand off…
JD, MJ and Ilana
JD HPC and Jerk: 75, 85, 95, 105, 115
Crack Pot with Becka and Stacy: 30+33 | My Clean and Jerk: 65#x2 Rounds, 75#x2 Rounds, 80#x5 Rounds, 85#x1 Round
Not a lot of rest in this one – just a few seconds at a time, which is more of a “pause” than a rest 😬 Great workout – Thanks Hanna!!
Crack Pot with Marco, Paul, and Tim: 28 + 21 opt 3. I think we got more rest than most which was fine by me 😀.
Crack Pot with Marianne and Jackie: 27+43. C+J for me 40|45|50, stayed at 45 for 4 rounds. As everyone has commented there was very little rest so it felt like a long 25 minutes. TGIF! Thanks Hanna!
Hammer + Nail (Alex Bryan Mike Justin)
34 + 61
Alex Bryan 115-195# 🙀
Mike Justin 95-145