Warm-Up
2 rounds
10/7 cal row
5 medball squats
5 med ball strict press
10 Russian swings(Increase weight round 2)
10 box step ups(round 2 5 box jumps)
WOD prep
Prep the movemnts
WOD
3 rounds 1 minute rest between rounds
CFS Fight Gone Bad
1 minute of wall balls(20,14) 9ft target for ladies.
1 minute of russian KB swings(70,53)
1 minute of box jumps(20)
1 minute of Push press(75,50)
1 minute of max cal row
*Score your total reps for each round. Total reps for all 3 rounds is your score.
Option 2:
3 rounds 1 minute rest between rounds
1 minute of wall balls(20,14) 9ft target for ladies.
1 minute of russian KB swings(53,35)
1 minute of box jumps(20)
1 minute of Push press(75,50)
1 minute of max cal row
Option 3:
3 rounds 1 minute rest between rounds
Minute 1 10 wall balls (10,8) 9ft target for ladies.
Minute 1 10 russian KB swings(35,26)
Minute 1 10 box jumps(20)
Minute 1 10 Push press(50,35)
Minute 1 10/7 cal row
Post WOD
Mobility Daily WOD Monday
CFS Box Brief:
Whole Life Challenge day 2- Don’t forget to log your day 1 scores by midnight Sunday 1/21
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
Link to Fight For Air Climb registration page
Donate to our CrossFit Synergistics team page or start a personal donation page of your own.
Ouch. Ouch. Ouch.
124 / 126 / 118 = 368
Seated wallballs (8#)
Seated RKB (26#)
Abmats
Strict press (45#)
Cal Row
Worked with Mollek (sp?) in his first class! He crushed it. As a prize, I waited until he left to go see Uncle Pukie in the men’s room. I didn’t want to scare anyone off! First time pushing that hard in a while! Felt awful!
The Fight Went Particularly Bad today. I left my score sheet at home, but I believe my overall total was 184. I did 10# WB | 53# RKBS | 50# Push Press and Becka did the counting. First round went fine and then in the second round I started to go off the rails. Kept it together and powered through, but I was not terribly pleased with the result.
Fight gone bad : 265 RX
I partnered with Erica she did awesome!
1 minute rest is not enough…. 2 would be better! 😆
Round 1 = 117
Round 2 = 101
Round 3 = 100
Total = 318 Step up
Wendler back squat
250 for 14 reps
CFS fight gone bad
318
Next time goal is to work the complete minute on swings and push press
And hold 25 wall balls across.
nice work on the wall balls!
237 (44# kB)
Happy to use the 14# ball today.
314 rx. Probably left a few reps out there…
My fight was similar to Deb’s …. bad. In fact, I got beat by a pregnant woman who played D1 soccer in college at Delaware. 249 with 62#KB and step-ups. My third time doing this WOD and I hate to say it but it really sucks but it’s one of my favorites too. Harry, Rob and Tim brought it at 7:30.
Seriously Ilana, when I grow up I want to be like you! For a petite girl you crush it!! Great job!