Warm-Up:
Coach’s choice
WOD prep:
Warm the deadlift up to heaviest WOD weight.
WOD:
Dead Head
AMRAP 5:
Buy-In: 50 Wallballs (20,14)
12 Deadlifts Opt. 1 (185,135) Opt. 2 (135,95) Opt. 3 (95,65)
12 Box jump overs Opt. 1 & 2 (24,20) Opt. 3 (20,16)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20,14)
9 Deadlifts Opt. 1 (225,150) Opt. 2 (155,105) Opt. 3 (115,75)
9 Box jump overs Opt. 1 & 2 (24,20) Opt. 3 (20,16)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20,14)
6 Deadlifts 1 (275,150) Opt. 2 (185,105) Opt. 3 (135,95)
6 jump overs Opt. 1 & 2 (24,20) Opt. 3 (20,16)
*Athletes should be able to complete the wall balls in under 3 minutes (3 sets or less) This will give the athlete 2 + minutes on the couplet. Scale the reps of wall balls if needed.
Post WOD:
Couch stretch & Banded hamstring stretch
CFS Brief:
*In House Throwdown teams of 2 guy/guy, girl/girl coming in November, stay tuned!
*Day 42 WLC. Finish up strong! Post challenge repeat WOD this Saturday! Post-WLC Body composition will start this Friday. Email us at info@cfsyn.com to schedule a day and time.
*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit
There will be no kids classes on Labor Day.
Dead Head. 3+1, 3+5, 2+4, 20”box. #20WB. RX DL.
Dead Head. 3, 3+7, 5. RX with axle bar. Going to feel this one in the morning!
Dead (in the) Head: 1+1, 1+7, 1+3 | 10# WB | 135, 150, 185 DL
Yay wall balls!! I opted for the 10# ball to the 10′ target in hopes of finishing the first set before the first AMRAP finished 🙂 Small victories are sometimes the best. Is using the ladder for wall balls, “legal”? Asking for a friend. Big class this morning – always nice to see Hanna!
You could have offered to do my wall balls for me. What kind of friend ARE you?! Nice work on this one!
Way to get after those DLs! They were no joke! And it looks like you have conquered box jumps!!
Had to run out for field hockey drop off before writing reps / scale on the board:
Round 1: 2 even (8# ball, 135# DL, 24” box jump Up and Over)
Round 2: 2+14 (155# DL, 24” box jump all the way OVERs)
Round 3: 4 even (205# DL, 24” box jump all the way OVERs)
My money’s on you to make the girls’ high school field hockey team!! And you don’t even need a box for box jump overs…
2+4, 2+11, 3+4 Rx
Where was the Dead on this morning’s playlist?
I was busy trying to block JD’s wall balls, Dikembe Mutombo style!
Round 1: 1+14, 40WB, 35#DL, 12″ box jump overs
Round 2: 2+10, 30WB, 45#DL, 12″ box jump overs
Round 3: 3+3, 20WB, 65#DL, 12″ box jump overs
I tried a 20″ box jump today for the first time today and made it. I tried a 24″ box jump today for the first time and made it. Next time, no more 12″ box jumps for me.
Thanks Deb! Yes I made it over the mental block of box jumping thanks to your encouragement along the way. I wanted another round but the last rd of DLs I started feeling my back tighten up. Had a mind game in last 30 seconds. Go for it. Don’t hurt yourself. Fortunately reason prevailed. There will be a next time.
Nice work as well on the DLs!
I wondered the same! One Dead song would get us through two AMRAPs 😂. Everyone was Truckin’ this morning.
How nice would it be to be over 7′ tall and doing wall balls?! I saw JD shooting wall balls from 3-point land which was rather impressive.
That is fantastic Jamie!! Next time, you get to use the 20″ box 🙂 Great work with the wall balls and deadlifts as well. This workout definitely fired up the hamstrings!
Yeah those box “jump all the way overs” are quite impressive. I am not worthy…..
Dead Head: 1+14 @65# | 3+1@75# | 6+1@90#, 10# WB to 10′ target
I’m pleased with how my WBs are coming along although my first round had a bunch of no reps as my arms were a bit gassed from the burpees and plate OHs yesterday. Round 2 went a bit smoother. Still working up on the weight on the DLs since my back seems to be stabilizing. KNOCK ON WOOD. And I thought the same on the music – we needed a little GDead in the house! Great job by Hanna keeping our motley crew in line (see what I did there?)
Dead Head (or 1 wheelhouse and 2 goats for me)
R1 – 1+18 #135
R2 – 2 #155
R3 – 3+1 #185
Hourglass
2 rounds 155dl #20WB
20′ box
2+11 #185
4 + 6 #205
First round wallballs 41 then 9
Round 2 unbroken
Round 3 unbroken.
Great warm up from Hanna
I only shot the last wall ball of the final round from the turf…and a couple in warmups. I was a bit nervous to get blocked by Dikembe Curtis!
Correcting my score. Originally I counted reps. Then when I converted could not do math. Rd 1 37 reps or 1+ 13, RD 2 32 reps or 1+ 14. Rd 3. 28 reps 2+4.