Warm-Up
Coach’s choice
WOD prep
2-Position Power Snatch
Build to a Heavy complex
Position 1. power snatch from pockets
Position 2: power snatch from below knee
Pull-up and bar muscle up skills and drills practice
WOD
“Daily Dozen”
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115,80)
6 Bar Muscle-Ups
Option 2:
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (95,65)
6 Chest to bar pull-ups
Option 3:
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (75,50)
6 Pull-ups
*Pull-up options:
1. Assisted bar pull-ups
2. Jumping pull-ups
Post WOD:
Banded overhead distraction.
Endurance & Stamina
For time
1000 m row
rest 4 minutes. 21 HSPU during rest
750 m row
rest 3 minutes 15 HSPU during rest
500 m row
rest 2 minutes 12 HSPU during rest
250 m row
rest 1 minute 9 HSPU during rest
500 m row
rest 2 minutes 12 HSPU during rest
750 m row
rest 3 minutes 15 HSPU during rest
1000 m row
21 HSPU
If you fail to complete any of the HSPU during the rest go back and complete the previous row and redo the HSPU before moving on.
*If you don’t have HSPU do regular push-ups
CFS Brief:
Labor Day schedule 8:00am & 9:30 classes. No kids & Teens
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.
- In-house Throwdown Saturday, 11/3/18
- Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
- Teams of 2 either male/male or female/female with RX and Scaled Divisions
- Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
- Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Great WOD but challenging to come back after almost two weeks traveling for work.
Prep complex to 115#. Got 1 up at 125# but it was ugly.
Wod: 3 + 23 (12 Rx burpees, 9 snatches @ 85#, 1 BMU / 5 CTB per round)
Fun to do a bar muscle up with the help of a box, even if I needed my husband to get me down! Lucky for me, he wasn’t traveling anymore… Awesome 5:30 today – thanks Hannah, for fitting everything in so smoothly for us. Really fun class!
Snatch complex: 70#
WOD: 4+6 (50# snatch, 6 pull-ups)
Daily Dozen: 3+21 | 55# Power Snatch | 3C2B Per Round
Complex to 60#. Got the pockets at 65# and then my head kicked in and the rest there is history.
Great to see JD back (and MJ) for this workout as he saved his damsel in distress 🙂 Really great class and always fun to see Hanna in the morning!
3+23. #55, ring rows. Did # 65 in warmup. Was going to do #65 but focused on position under bar. Great coaching tips Hannah. Thank you.
It’s great to see Hanna at any time of the day Deb. But we like it especially at 7:30 p.m.!
Totally agree Ken! I am always happy to see Hanna! I will make it to a 7:30pm class as now I feel like I am missing something.
Prep: 125#
WOD: 3 + 20 @105# + 6 BMU