WOD Friday 6/21/19

by | Jun 20, 2019 | Kids & Teens WOD, News | 9 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the holds and supports

WOD:
Hold Up
For time:
Row 500m
Accumulate 2-minutes handstand hold
Row 500 m
Accumulate 2-minute plank hold on hands
Row 500 m
Accumulate 2-minute support on rings
Row 500 m

Handstand hold options:
Knees on box
Feet on box

Support on rings options:
Bars

Plank hold options:
Elbows

Post WOD:
Group Tabata sit-ups

CFS Brief:
4th of July schedule: 1 class at 8:00 am

”
Row 500 m
Accumulate 2-minute support on rings
Row 500 m

Handstand hold options:
Knees on box
Feet on box

Post WOD:

CFS Brief:

”

9 Comments

  1. Tracey
    Tracey on June 21, 2019 at 8:05 am

    Hold-up: 20:47

    This was a fun one! I broke the handstands into 60|30|30. The plank was about the same. The bar hold (double bar) was where it all fell apart. First was about 45 seconds and after that I could only manage about 15 seconds a segment.

  2. Deb.
    Deb. on June 21, 2019 at 8:54 am

    Hold Up: 18:10 Rx | Handstand Hold – 2:00 Straight | Plank – 2:00 Straight | Rings – 30,30,15,15,15,15 (took about 3:00 to accumulate 2:00)
    This was a great opportunity to work on static holds! And the rowing wasn’t too bad either 🙂 Big class at 5:30am and nice to see Kathi this morning! Great warm up and preparation for the workout!

  3. Rob M
    Rob M on June 21, 2019 at 9:27 am

    Hold Up 17 something with box and bars.

    I’m off to CrossFit Cape Cod for the weekday 7:30am class until September. Drop in if you are down my way. Enjoy Breakfast Wednesday over the summer. Maybe I’ll crash a breakfast to get my CFS fix.

  4. Deb.
    Deb. on June 21, 2019 at 9:42 am

    Watch what you wish for…:)

  5. Casey
    Casey on June 21, 2019 at 11:24 am

    Hold Up 19:28 with box and bars

    Took the early morning off and joined the 9:30 class! I actually got upside down in prep and held it for a very (very) short time, but did the box for the workout. I love rowing so this was especially fun today. Lots of shaking on the bars for me and had to break those up quite a bit. Thanks Kathi!

  6. Deb.
    Deb. on June 21, 2019 at 11:26 am

    Great job going upside down!! That’s a huge accomplishment! Anytime you want to work on those, I’m happy to hang upside down with you 🙂

  7. Casey
    Casey on June 21, 2019 at 12:26 pm

    Thanks Deb! I will definitely take you up on that!

  8. John
    John on June 21, 2019 at 12:54 pm

    16:08rx

  9. Kathi
    Kathi on June 21, 2019 at 9:50 pm

    Hold Up – 20:28 Rx This was a fun one until those rings! Such a great morning watching everyone challenge themselves and feel great about their choices. It was a great start of summer!