Warm-Up
Coach’s choice
WOD prep
Pausing Overhead Squat from the floor
Moderate Set of 2 reps. Pause 3 seconds at the bottom
WOD
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95,65)
Option 2:
5 Rounds:
400 Meter Run
15 Overhead Squats (65,45)
Option 3:
5 Rounds:
400 Meter Run
15 Overhead Squats with PVC
Post WOD:
Overhead banded distraction. 2 minutes per side.
Endurance & Stamina
10 rounds with a 2 minute rest in between, of any (or any combination):
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30 am. Details coming soon.
In House Team of 2 same sex Throwdown Saturday, November 3rd. Save the date. You register we assign the teams. (Same as previous years) Registration will open soon!
15:37 (45#)
Previous (Feb 2018): 17:13 (45#)
Happy with my time today! Great job 5:30, and thanks Hannah!
Fantastic PR! Squats looked great.
My foot was feeling off, so I did 0.5 mile bike each round and 65# OHS. 16:21 so not an apples to apples comparison.
16:26 75#
Previous (Feb 2018): 17:41 65#
Went to three different boxes while traveling this week (including CFS) and all three WODs had OHS. Def done with them for a bit!
Pause over head squat 2 reps/3 second pause in at the bottom 115
Nancy 16:22 rx squats un broken. It’s all about the run😑
Nancy: 19:30 75#
Sub 20! Nice work!
Let’s flip some rires tomorrow!
OHS pause 115#
Nancy
14:57 80#
Had my snow pants on for the runs today.