Warm-Up:
Coach’s choice
WOD prep:
Prep the power clean to heaviest WOD weight.
WOD:
Option 1 Opens
“Sole Searching”
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (155,105)
50 double unders
Rest 5 Minutes
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (135,95)
50 double unders
Rest 5 Minutes
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (115,80)
50 double unders
Option 2 Performance:
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (135,95)
50 double unders
Rest 5 Minutes
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (115,80)
50 double unders
Rest 5 Minutes
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (95,65)
50 double unders
Option 3 Functional:
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (95,65)
50 Single unders
Rest 5 Minutes
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (75,55)
100 Single unders
Rest 5 Minutes
AMRAP 5:
15 Barbell Burpees
21 Power Cleans (55,35)
100 Single unders
*Scale loads as needed.
Post WOD:
Foam roll for 5 minutes
CFS Brief:
*CrossFit Opens start in 12 days!
The 2019 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 February 21st, 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 2019 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.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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Sole searching. Rd 1. 30 SU’s. #135. Tad heavy as I resorted to singles after set of 4. Still struggle with form and thanks Hannah for the reminder. Rd2 – 1rd @#115. Rd 3 -1 rd +11 @95.
Sole Searching aka Searching for Dubs: 46, 46, 51 Rx. Spent about half the time trying to string some double unders together with very limited success. Heads up for CFS Breakfast Wednesday. We are planning on Zaftigs. Meet at the box at 7:30 am.
Sole Searching: Round 1: 1+14 80# 100 Singles | Round 2: 1+17 75# 100 Singles | Round 3: 1+19 70# 100 Singles
Got through the first set of burpees each round relatively quickly and then made my way through the cleans. Tried to keep a rep scheme, but that does not always go to plan, so had to improvise a bit 🙂 A great workout! Once again, 5 minutes of rest and 5 minutes of work feel like a very different amount of time! Thanks Hanna for the cues on the clean…I seem to have slow elbows.
Sole Searching: Round 1: 1+12 @55, Round 2: 1+13 @50, Round 3 1+13 @45, all singles. I couldn’t get an dubs in the warm-up although I did some speed steps and I’ve never been able to do those before. I try to find something positive in every workout. I felt good until Round 3 and then was feeling a little light headed during the burpees – this cold has whooped my a&$ so I didn’t make any gains from the prior round which was disappointing.
Way to stick with it!! This was a tough workout. Even though the weight went down each round, it did not get “easier”. I love how you find a positive no matter what – and there is ALWAYS one in every workout!
Thanks Deb. I think it’s important to focus on the positive…when I first started CF I focused on what I couldn’t do and it almost made me quit. Not quite 2 years later and I’m doing things I never thought I could and I hope that list keeps growing! You inspire me every day to keep at it!
Don’t quit!! It has been fun to watch your progress! To be doing what you are doing today is so much more than most people do in a lifetime!!
Rd 1- 1 RX
Rd 2- 1+7 Rx
Rd 3- 1+12 Rx
You are a beast Tracey. (Meant as a compliment.) Keep it up!
No chance of me quitting now. As Ken said, we’ve created a monster (or a beast!)
R1 1+8 rx
R2 1+12 rx
R3 1+12 rx