Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Ski Jump
Teams of 3:
100/70 Ski Erg
100 Box jump overs (24,20)
100 Plate ground to overhead (45,35)
10 Rope climbs (15′)
100 Plate ground to overhead (45,35)
100 Box Jump overs (24,20)
100/70 Ski Erg
Divide the reps and calories how you like. One person works while the others rest.
*Scale the plate for ground to overhead as needed. You should be able to cycle a minimum of 5 reps
Options for rope climbs:
1. Cargo net climb
2. 3 rope pulls = 1 rope climb
Post WOD
Lax ball scaps 2 minutes per side.
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
Ski Jump. 28:28 with Eddie and Bala. Eddie RX. 20 box and rope pulls for me and Bala. I had a nice tumble over the box on my first round. Lucky it was towards the turf side. Fun WOD. Thanks Hanna. It is great to see so many at the 5:30. Great vibe today.
Ski jump: 29:00 with Ilana and Sara (20” box jumps for Sara, step overs for me and burpees for Ilana | rope climbs for Sara, cargo net for me and pull-ups for Ilana, 25# plate for me, 35# for S+I)
First time on the ski erg for me – I think I did ok. I think we worked well together – thanks ladies!
I’m not sure if I could love a WOD more! It had wheelhouse movements and was a three person team so there was always a little rest!
26:24 with MJ and Eric
JD: 25# plate…Rx box jump all the way overs
MJ: Rx plate and 20” box
Eric: All Rx
I’m definitely getting the hang of the ski erg (at least for 10 cal at a time) and I was able to keep it above 1,700 on all of my segments without throwing up!
Great job managing a big class with lots of modalities today Hanna!
Ski Jump: “Team Ski Bunnies” (Ryan, Becka, Deb) 25:31 Rx | 85 Calories on the Ski Erg
I think the ski erg and I will become friends – I just need to practice and will discover the best technique for me. Thanks to Ryan and Becka for the tips during and after the workout! A fun workout with a great team – we worked well together and moved through each station efficiently. Great group at 5:30 and we even had one ‘friend’ – we hope to see Jeff again! Thanks Hanna for getting us all primed and ready to go!!
Thank you for not getting sick while on the ski erg next to me 🙂 Nice work! Let me know when enrollment opens for the “JD School of Ski Erg Technique”!
24:43 Team Roland and Max
Scaled to 85
#45 / #35 / 6 rope climbs