Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
CrossFit Main-Site
Option 1 Opens:
3 rounds for time of:
1,000-meter row
5 rounds of Cindy
*1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.
Option 2 Performance:
3 rounds for time of:
1,000-meter row
4 rounds of Cindy
*1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.
Option 3 Functional:
3 rounds for time of:
1,000-meter row
3 rounds of Cindy
*1 round of Cindy is 5 bar box assisted pull-ups or ring rows, 10 knee or bar push-ups, and 15 squats.
Post WOD:
Foam roll lats.
CFS Brief:
CrossFit Opens start in 18 days!
29:04 option 3. Did my best to embrace another visit from my little goat Cindy and two of her unruly kids Push-up and Pull-up.
Row, Row, Row Cindy: 33:00 Rx
A nice little twist to Cindy, and when I say “nice”, I mean 3,000M of rowing is not in my wheelhouse. Though it was a good opportunity to practice and focus on keeping the three row segments consistent…and keeping Heather and Becka within a reasonable distance. Matt was a whole other story 🙂 Thanks Hanna – this was a great workout!!
34:14 Opt.3
Perfect one to come back to after being sick for too long!
Worked out at Sol CrossFit in Phoenix (with the boss). Super facility and coaching.
10 rounds of 90s work…60 seconds rest…AMRAP (8 HPC, 10 Box Jumps, 12 TTB). Rx was PC @ 135#. I did HPC @ 95#.
Awesome workout…super tired now. First 4 rounds I always got through the round, and got a couple of extra cleans. Subsequent rounds, I got between 11 and 7 TTB.
That looks like a fun one!! Nice job getting through it! Enjoy your day in AZ!
29:58 rx.
31:11 RX
Kept pace with Scott, but lost it in the last 2 sets of PU’s.
Great noon time weather.
Joe’s Birthday WOD
Teams of 3. Leap frog style. With Joe and Hanna
51 rounds for time.
5 Toes to Bar
5 HSPU
10 cal bike
10 cal row
57:51
Happy Birthday Joe!! This looks like a lot of fun!!