Warm-Up
Couch Stretch (Left/Right) for 30 seconds
Use a Glute Band for remainder of warm up.
Squats with Band x 10 reps
Forward and Backward Walk with Band x 10 m
Squatted Lateral Walk with Band x 10 m (Left/Right)
Barbell Squats (keep weight light) x 10 reps
WOD prep Strength
Back squat OT2M for 16 minutes
Build to a heavy 5 (8 sets total)
WOD
Clock Work Orange
On a 15 minute clock
75 wall balls(20,14)
800m run
75 wall balls(same)
With remaining time max burpees
Score is your max burpee number or total wall balls.
Option 2:
50 wall balls(20,14)(10,9ft)
800m run
50 wall balls(same)
With remaining time max burpees
Score is your max burpee number or total wall balls.
Option 3
25 Wall balls(14,10)(9ft target )
800m run
25 Wall balls(same)
With remaining time max burpees
Score is your max burpee number or total wall balls.
Post WOD:
Foam roll for 5 minutes
Endurance & Stamina:
800m run
80 Calorie row
80 double unders
80 calorie bike
400m run
40 calorie row
40 double unders
40 calorie bike
200m run
20 calorie row
20 double unders
20 calorie bike
Friday, September 7th: Free Class Friday.
CFS Barbell club starting Saturday, September 8th 10:30am. If you are interested in joining please show up on Saturday and I will take you through a demo session, This club is meant for someone that has been Cross Fiting for at least 6 months with a basic understanding of the Olympic lifts. We will be working on the Olympic lifts and core strength movements, back squat, front squat, dead lift and STOH. This is not meant to take the place of your daily WOD. There will be a small monthly fee for the club.
- 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.
#155 Back Squat. 145 WB. #20. Sore right calf and left foot on run.
No squats for “Peg Leg”
Bench press to 155# x 5
WOD: 75 seated wallballs (8#)… then crossover symmetry… then 75# seated wallballs… then 40 bench sit-ups.
Good to be in with my peeps!
Lifethyme CrossFit Bermuda:
Build to a Heavy 3 Thusters (sound familiar?!): 85#
WOD: 3RFT of 20 Thrusters (55#) and 10 Burpees with 1:00 Rest Between Rounds – 8:33
Can’t say I was sorry to miss today’s WOD as everyone knows that wall balls are my favorite 😬
Glad you were back at it this morning!! You are an expert at seated wall balls 👊
squat to 225#
Clock work orange – 47 burpees
looking forward to not being able to walk for 2 days!
I should have come in and done seated wall balls with you, Peg Leg. I looked at this workout and decided it was a rest day as my knee would hate this one. (I tweaked a ligament in my knee 2 weeks ago so I’ve been trying to take it easy). Hope you are feeling better mentally and physically soon!
Inquiring minds want to know if Andrew is going with you or sleeping in? If I were a betting person, I’d go with sleeping in. 🙂
Ha! Today he went golfing and yesterday he rested due to the workout we did at CFS on Wednesday…I represented CFS solo 💪
Glad Friday is my “rest day.” That WOD looks horrible. Good luck walking Ryan!
Maybe I should have rested! Didn’t quite make it to the burpees…
Heavy 3 back squat: 150#
WOD: 66 wall balls in 2nd round (14# to 9’)
Lucky you got to “practice” your thrusters at CFS the other day!! The wall balls missed YOU!
Deb and Tracey…there will always be a bench next to me for seated wall balls! I am thinking about hiring a staff to walk in front of me with caution tape and bubble wrap! This peg leg stuff is for the birds!
185#x5 EM2M
Clock work orange: 20 burpees (50WB, 800m, 50WB)