WOD Friday 5/3/19 Free class Friday!

by | May 2, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:

Achy Breaky Heart 
1,000 Meter Row
Directly Into…
30 Plate Ground to overhead (45,35)
300-m run
3 rope climbs
20 Plate Ground to overhead (45,35)
200-m run
2 rope climbs
10 Plate Ground to overhead (45,35)
100m run
1 rope climb
Directly Into…
1000m row

Option 2:
(35,25)

Option 3:
(25,15)
Cargo net or rope pulls ground to standing.

Post WOD:
Agile 8

CFS Brief:
Day 5 Nutrition Challenge.
Free Class Friday – 5/3/19 (For anyone new to CrossFit)

 

10 Comments

  1. Rob M
    Rob M on May 3, 2019 at 7:58 am

    Achy Breaky Heart: 18:01 Rx. Happy with the rope climbs for the first time today. Have a great weekend!

    p.s I discovered that Saturday morning already has a great coffee tradition that Saturday breakfast would clash with so I’m only championing “Breakfast Wednesday” for now.

  2. Deb.
    Deb. on May 3, 2019 at 8:51 am

    Achy Breaky Heart: 23:25 Rx This was a fun workout even though rowing for a “fun-sized” human is not ideal. I suppose I make up for that by not having to go as far on G2OH, but then there’s the rope climb. So, Rob I guess we were pretty even as far as advantages go. I did see your rope climb during the warm up and it looked fantastic! You moved really well through this workout. I did break the G2OH into sets of 10 with a quick reset between sets. Spectacular to round out the week with Hanna!! Good luck to Hanna, Becka, Frozen, Scott, and Jana (and Lisa) at The Carnival of Fitness Competition tomorrow!! If you have free time, go over and cheer them on 🙂

  3. Rob M
    Rob M on May 3, 2019 at 11:21 am

    Thanks Deb 😀 I think this WOD is much easier for plus sized people with the row and the weight of the plate GTOH. 🤣 Have a great weekend!

  4. Meg Fifield
    Meg Fifield on May 3, 2019 at 11:25 am

    Not going to lie I was a bit intimidated when I read the workout last night. Fist bumps and a BIG thank you to Rob for letting me borrow his extra pair of knee high socks and giving me pointers on the rope climb!!!

  6. Roland
    Roland on May 3, 2019 at 1:24 pm

    Achy Breaky Heart: 17:55 RX

  7. Meg F.
    Meg F. on May 3, 2019 at 1:28 pm

    Thank you, Deb!

  8. Ilana
    Ilana on May 3, 2019 at 5:28 pm

    23:39 RX
    Great WOD! Maybe except for the second row – that was painful!

  9. Rob M
    Rob M on May 3, 2019 at 5:38 pm

    You are more than welcome Meg. Good job with the ropes. You are catching on quickly! I second the guards. I got mine though Amazon.

  10. JL
    JL on May 5, 2019 at 2:57 pm

    Achy Breaky Heart. 22:13. 3 rope pulls = 1 climb.