2 judges are better than 1!
Warm-Up
Coach’s choice
WOD prep
Warm the power clean up to wod weight
WOD
Havana
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
RX CF Competitor Option 1:
AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (185,125)
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Goal is 3+ rounds..
Sport performance Option 2:
AMRAP 25:
100 double-unders
30 push-ups
10 power cleans(135,95)
Fitness Option 3:
AMRAP 20
75 single-unders
20 knee push-ups
10 power cleans (75,55)
Post WOD
Foam roll for 5 minutes.
Endurance & Stamina WOD:
10,000m with rate changes every 2000m: 22-26-22-26-22
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 26 spm, 2000 meters @ 22 spm, 2000 meters @ 26 spm, and 2000 meters @ 22 spm.
CFS Box Brief:
There is still tme to sign up for the open! Get 18.1 done and your score in by 8pm Monday night 2/26/18!
Registration for the 2018 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.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
WLC weekley practice. Intentional Acts of Kindness. Each day, consciously perform an act of kindness. It can be as small as you like.
I’m gonna need Maggie to judge my push-ups at the end of this one.
Havana: 4+118
100 | 30 | 45#
The pushups were the tough one in this WOD. Then the power cleans on the heels of them made for some wobbly arms. I managed to get through the singles well though. Some days it works.
3+30+25
30 cal bike
30 push-ups
15 power cleans (105#) from one block
3 + 210 (200 singles, 30 push-ups, 75#)
Came in early to do 18.1 RX
(I did the scaled version on Friday). Thanks to my hubby for judging! Score: 154 RX
Good way to warm up for today’s WOD! I definitely took my time, but felt good about all of my movements. I was able to move through the push jerks better than anticipated.
Although I did get no-rep’d on one of the push jerks! At least I know he was paying attention!
Havana: 3+56 300 Singles | 30 Push Ups | 15 Power Cleans at 75#
Took a few breaks to cough 🙂 Felt good in the end to push my way through this workout still not feeling 100%.
Awesome job by Ilana in 18.1!! JD is an eagle-eye judge and just shows he will no-rep anyone…even his wife. Good group at 5:30 this morning which kept the energy up for the 29 AMRAP. Thanks for the cues on the power clean John, and one day those double unders are going to come together.
I’d be hacking up a lung at 300 singles and I’m not coming off the flu! Great job. I was proud I got through 100 each round. Now I’m feeling a bit like a slacker!
Nice job Ilana! And props for letting JD judge you. He’s tough but that’s what makes you so good!
You are NOT a slacker!! Awesome job this morning and you picked the right scales to get the most out of the workout. Getting through 4 rounds is huge!
She looks like a tough judge – I’ll bet her first words were “no rep”.
One doesn’t get no-repped! One doesn’t DO the rep correctly, and therefore that portion of substandard effort doesn’t count towards one’s total ;). All 154 of your reps were perfect!
Fantastic work today…way to push through each piece of the triplet. TTB looked great, Hang Clean Push Jerks were smooth and controlled and the Rowing was really powerful at a good cadence.
😘
Thanks Tracey – nice job to you today!
Ditto to what Deb said, Tracey! And I must say it was impressive to see Deb fight through the WOD with that very inconvenient cough!
Supposedly Maggie is “tough but fair,” just like John Downes. I’m sure she overheard CC talking about Range, Volumeand Strength (in that order).
I’m looking forward to doing this one at 7:30 tonight, but with the push-up total looking Murph-esque I know it is going to get very spicy at the end (or probably in the middle).
3+3 @155# (150/50/15)
Those pushups 😮
3+3
Option 1 @ 155#
Thanks! You two are adorable.
Thank you both! I am always inspired by the two of you and am mildly joking about being a slacker. I give it my all and can’t wait to get fixed up soon to see how that changes things.