WOD Friday 9/21/18

by | Sep 20, 2018 | News | 10 comments

Warm-Up
Coaches choice

WOD prep
Strict Press
Build to a heavy set of 3.

WOD
Slow Ride
AMRAP 8:
10/7 Calorie Bike
10 ab-mat sit-ups
10 DB box step ups(35,20)

*Use a 20 inch box for step ups.

Option 2:
AMRAP 8:
10/7 Calorie Bike
10 ab-mat sit-ups
10 DB box step ups(25,15)

Option 3:
AMRAP 8:
10/7 Calorie Bike
10 ab-mat sit-ups
10 DB box step ups(20,10)

Endurance & Stamina:
Row 6 x 5 min / 2 min easy
Row six 5 minute pieces. Row for two minutes at light pressure between each piece. 

CFS Brief:
30 Day Fall Partner Nutrition Challenge
Grab a friend and commit now. It’s 30 days – you can build new habits that stick in that amount of time!  
When? September 24th to October 23rd
How long? 30 days

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

 

10 Comments

  1. JL
    JL on September 21, 2018 at 8:39 am

    Slow Ride. 4 + 2 RX. #115 strict press, 3 heavy. Felt good so did. #125 1RM which is a PR. Did #105 on 8/8.

  2. John
    John on September 21, 2018 at 8:51 am

    Nice PR on the strict press!

  3. Ryan
    Ryan on September 21, 2018 at 9:18 am

    Press: 130×3
    Slow ride: 6+20 rx

  4. Deb.
    Deb. on September 21, 2018 at 9:22 am

    Strict Press: 70# (2.5 at 72#…so close)
    Slow Ride: 5+3 Rx Note to self: Do not choose a bike next to Ryan/Matt. This was a great triplet with just enough on the bike so you can go “fast”. The weighted step ups reminded you to keep everything engaged – even when you have to use a ‘booster’ (as Matt put it). Michelle and Becka did great in this workout as I was able to watch both of them side-by-side. Big group this morning – nice energy at 5:30am!!

  5. Deb.
    Deb. on September 21, 2018 at 9:23 am

    You really need to pick up the pace on that bike. I can give you some tips if you like.

  6. Scott
    Scott on September 21, 2018 at 3:06 pm

    Strict Press – 3 x 145 – PR. Previous 135.

    Slow Ride – 6+12 rx.

    Thanks for Joe A and Todd for pushing me! Not going to lie, Matt/Ryan’s scores were also pushing me. Couldn’t quite get to Ryan…

  7. keith
    keith on September 21, 2018 at 4:14 pm

    Strict Press: 125 x 3
    Slow Ride: 5rds (25#)

  8. Joe A
    Joe A on September 21, 2018 at 6:10 pm

    Nice work!

  9. Justin
    Justin on September 21, 2018 at 6:59 pm

    Strict press: 125 pressing overhead is something I def need to work on.

    Slow Ride (Take it Easssssyyyy)
    6 + 14 RX

  10. Scott W
    Scott W on September 21, 2018 at 8:19 pm

    Thanks Joe! You too! You definitely gave me something to shoot for!