WOD Friday 2/8/19

by | Feb 7, 2019 | News | 12 comments


Warm-Up:
Coach’s choice

WOD prep:
Prep the back squat to WOD weight shoot for 65- 70 % of 1 rm

WOD:
EMOM x 15
First minute – 5 Back squats out of the rack. 
Second minute – 30 second max cal bike
Third minute – 30 sec AMRAP muscle ups/pull-ups.
*Score your cal bike and max pull-ups or muscle ups each round.

Post WOD
Post strength CORE session:
3 rounds
20 sec ā€œLā€ sit hanging from pull-up bar.
20 leg raisers
20 sit-ups
*If you cannot hold the L position lift your knees as high as possible and try to keep them above parallel. Accumulate 20 seconds per round.

CFS Brief:
CrossFit Opens start in 15 days!

 

 

12 Comments

  1. JL
    JL on February 8, 2019 at 7:10 am

    #205 BS. Box assisted pull ups. Started in pull-ups. Had the adrenaline start in first round. Only achieved around half on subsequent rounds. After pull ups just went right into back squats which gave me almost a full minute rest before bike. 122 cal bike. 44 or 46 pull-ups. Forgot which one.

  2. Rob M
    Rob M on February 8, 2019 at 7:56 am

    205# back squat. 138 Cal bike + 25 pull-ups = 163. Thanks Hanna! Have a great weekend everyone!

  3. Deb.
    Deb. on February 8, 2019 at 8:46 am

    “15 Minutes of Fame”: 115# BS (82% of 1RM) | 10 C2B and 35 Pull Ups (2 Rounds C2B and 3 Rounds Pull Ups) | 52 Calorie Bike
    My C2B rounds were 6 and 4 and regular pull ups were 12,12,11. My calories on the bike were at least consistent at 11,10,11,10,10…now if I could just double that šŸ™‚ The core cash out was a burner!! Did the :20 hanging L sit and that was no joke once you got into the second round and were not as fresh. Thanks Hanna for keeping everyone where they needed to be!! Heather kept saying she wished this was a partner WOD…

  4. Ryan
    Ryan on February 8, 2019 at 9:17 am

    141

    205# back squat
    40 chest 2 bar pullups
    Bike: 101 (24,20,19,18,20)

    That was a sneaky workout

  5. JL
    JL on February 8, 2019 at 9:58 am

    Way to get after it. Would like to get a tandem air dyne and ride with you!

  6. Deb.
    Deb. on February 8, 2019 at 10:27 am

    Me too!!

  7. Kathi
    Kathi on February 8, 2019 at 11:18 am

    EMOM 15: 95
    100# 65% of 1RM, 41 c2b, 54 cals.
    That bike šŸ˜

  8. Scott Warnetski
    Scott Warnetski on February 8, 2019 at 1:07 pm

    148

    81 bike
    67 pull up
    185 back squat

    Plus…1st bar muscle up during warm ups!

  9. John
    John on February 8, 2019 at 3:44 pm

    Emom 15 with Hanna
    Climbed in weight with back squat.185,205,225,245,245
    90 cals on the bike
    2 unbroken ring muscle ups per round.

  10. John
    John on February 8, 2019 at 3:48 pm

    Core cash out was fun.

  11. Rob M
    Rob M on February 8, 2019 at 5:39 pm

    I think we would make a great team and Deb could do all the pull-ups šŸ¤£

  12. Rob M
    Rob M on February 8, 2019 at 5:41 pm

    Congratulations Scott!