WOD Friday 5/18/18

by | May 17, 2018 | News | 7 comments

Kim

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Five 4 minute rounds
10 Strict press (95,65)
20/14 calorie row
10 Burpees over the bar

*Your score is your slowest time in any of the 5 rounds.

Option 2:
Five 4 minute rounds
10 Strict press (75,50)
20/14 calorie row
10 Burpees over the bar

Option 3:
Five 4 minute rounds
10 Strict press (55,35)
15/10 calorie row
10 Burpees over the bar

Endurance & Stamina
Row 10,000m for time. 

CFS Brief:
Day 12 of 21 Day Nutrition Challenge.

Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 –  No 6:30am adult class.  Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class.  Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit.  Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)

 

7 Comments

  1. JL
    JL on May 18, 2018 at 6:06 am

    Road WOD. AMRAP 20.
    10 walking lunges
    10 jumping squats
    10 push ups
    10 sit ups

    13 rds plus 8 lunges.

    30 second rest. Then 50 yd. bear crawl. Had the honor and privilege to be with Rob Jones of RobJonesJourney who I could barely keep up with in the bear crawl. Humbling day.

  2. Deb.
    Deb. on May 18, 2018 at 8:42 am

    “Too Much Time on My Hands”: 50# Strict Press | 12 Cals on the Rower | Burpees over the Rower (I ended up using the 35# bar and the small 5/2.5# plates, so the bar was pretty much on the ground)
    Round 1: 2:16 | Round 2: 2:18 | Round 3: 2:28 | Round 4: 2:34 | Round 5: 2:40
    Great workout that keep you very honest. Made smart choices – the strict press weight is the key to this workout. Big class at 5:30 getting after this WOD – Thanks John!!

  3. Deb.
    Deb. on May 18, 2018 at 8:43 am

    Awesome!! Are you back with us next week?

  4. Tracey
    Tracey on May 18, 2018 at 11:16 am

    “Name the workout”: 40# Strict Press | 14 Cals on the rower | 10 Burpees over the bar

    2:26; 2:28; 2:33; 2:36; 2:37

    I wasn’t sure how the burpees would go – still have a bit of limited mobility but I managed to get them done. My bar was low to the ground, but given my clumsiness that was good for me! Strict presses and rowing felt good and I was pushing it to keep my rounds under 3 mins. I did better than I expected. BIG 5:30am crew!

  5. Deb.
    Deb. on May 18, 2018 at 11:41 am

    Nice Job Tracey!! It’s really great to see you back and pushing yourself through the workout (safely of course) – it definitely inspires and motivates me 🙂

  6. Roland
    Roland on May 18, 2018 at 1:39 pm

    2:10; 2:15; 2:15; 2:11; 2:16 #75
    Glad to be back from a week of travel

  7. John
    John on May 19, 2018 at 6:49 pm

    1:43
    1:48
    1:52
    1:48
    1:45