Warm-Up:
Coach’s choice
Pre WOD: weight lifting:
Every 2.5 Minutes for 5 Rounds
1 Below knee Power Snatch, 1 above knee Squat Snatch, 1 Overhead Squat. Build to a heavy single.
WOD:
Burpeelishes
For Time:
50 Burpee to target (6+” above the reach)
-Rest 2 Minutes-
80/60 Calorie Row
-Rest 2 Minutes-
60 Double Kettlebell or Dumbbell Push Jerks (35/25)
Post WOD:
Agile 8
CFS Brief:
Day 26 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Did this one solo today. Couldn’t find anyone to play with:(
HORTMAN
4 Rounds + 400m run. RX with ring muscle ups. Had fun with this one today!
Burpeelishes: 16:30 (30# DB)
Had the pleasure of seeing just how fast Deb (the burpee queen!) can do burpees. I was at 39 when she finished her 50. Way to go Deb!
Strength with Ilana: Worked up to 60# focusing on our fantastic technique 🙂
Burpeelishes: 18:05 Rx | Burpees: 2:56 | Row: 5:32 | Push Jerks: 5:47
Fun workout! The push jerks were most definitely the hardest of the three for me. I do enjoy burpees 🙂 Great work by everyone in the 5:30 this morning!! Thanks Hanna!!
Total time: 19:20 RX with dumbbells
Burpees: 4:29
Row: 5:00
Push jerk: a lot – I started with a set of 12, then 8, then lots of sets of 5 or 6. Then I had 7 left, thinking I would do them all, which quickly translated into 4 and 3! Maybe I should have gone lighter?
I was on 36 burpees when Deb finished hers! Love our very own 5:30 burpee master!
Nice work today! I’m with you on the push jerks, I had to go to rep scheme plan “B” pretty quickly, but you definitely chose the right weight. And the snatch/OHS complex looked great!
This one sneaks up at the end.
Strength…did the complex with one dumbbell…right
35,40,45,50,60 (there wasn’t a 55 that I could find, but was glad to do the 60#)
Wod: 16:57 (or 16:53…I forget)
Burpees Rx…drop to knees, then forearms then chest…reverse the steps, jump and repeat…50 times!
Row…got on 20-30 seconds after Becka…and was determined to catch her, which I almost did…she was at 60 when I was at 59…but then I realized she was done and I had to go to 80…those last 21 really sucked!
Press…with 55# barbell as strict press (13,13,13,7,7,7)…these were rough!
15:44 rx
Strength with Jackie: 30#
Burpeelishes: 20:57 | 20# DB
I was looking out of the corner of my eye and Deb was gone in a flash on those burpees. They went better than I thought for 50. My row felt strong but those DB push jerks were tough. My first round of 10 felt good but then I quickly fell to sets of 5. I focused on form over time as I went heavier than usual on the weight and definitely pulled up the rear on this one. Appreciated all the cheering at the end.
Burpeelicious
14:49 ex
Burpess 2:42
Coach’s tips:
Hammer down on the Burpess
85% on the row. Hammer the last 15 to 20 cals
Do big sets on the push jerks.
Rx not ex:)