Warm-Up
Coach’s choice
WOD prep
Prep the movements.
WOD
The Hound
5 rounds
Minute 1 10 DB bench press (50,35)
Minute 2 10 1 arm KB rows (10 R side/ 10 L side (50,35)
Minute 3 20,14 Calorie bike
Minute 4 30 second hollow hold.
Minute 5 30 seconds Battling ropes
*For the Bench press, 1 arm rows and bike you are looking to complete reps and cals under 40 seconds. Adjust reps, calories and load as needed.
Post WOD:
Banded bully
Indurance & Stamina:
EMOM Burpees
Minute 1-1 burpee
Minute 2-2 burpee
*Continue adding 1 burpee on the minute until you fail to complete the specified # of burpees
10+ is good
15+ is very good
20+ elite
CFS Brief:
Online apparel store available until 12/16. Click here to see original post with details and get some new duds!
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
Thank goodness Johnny CrossFit’s 1964 birthday is over. This WOD looks fun, unlike the birthday WOD.
The Hound: 35# DB | 35# KB | 10 Cal Bike
Ken, don’t let the looks of this WOD fool you. It’s a burner – lots of grumblings at Round 4 saying that it would have been fine to stop there 🙂 For me the rows and the bike were the two most challenging and of course they came back-to-back. That said, it was fun to do this in groups as the 5:30 class had 20 people, so you always felt like you had some company.
Thanks for the preview Deb. Us 7:30 p.m. people don’t complain … unless its complaining that we don’t have enough room to write our names on the board. This WOD looks like a good one …. burner or no burner. Looking forward to it.
There should be plenty of room for you to write ALL of the names on the board tonight…
The Hound: 25# DB | 26# KB | 12-14 cal bike
My downfall was trying to get all 14 cals in on the bike. I’m as slow as molasses so I’m not sure what I was thinking. I made it to at least 12 and 2 rounds of 14 but had only seconds of rest. Not smart. I also ended up dropping the KB to 18 for the last 2 rounds because I was gassing out.
The Hound with Joe and Hanna. Fun WOD.
Glad to join the 7:30 crew tonight, hopefully be back soon and join the large crew!