Fun time throwing down with the B-day crew!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Patriots Way
AMRAP 40
Teams of 2. Complete the reps however you like. 1 person works while the other rests.
18 Clean-and-Jerks (135,95)
2 Rope Climbs
16 Burpees
24 Push-Ups
80 Second plank hold.
600m Sandbag Carry (50,35)
40 Double-Unders
34 Wall Balls Shots (20,14)
*Scale loads as needed.
Post WOD
Couch stretch. 2 minutes per side.
Endurance & Stamina WOD
4 x 5 min / 3 min easy
Row four 5 minute pieces. Row for three minutes at light pressure between each piece.
CFS Brief:
Go Pats!
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
Patriots Way with Becka, aka “The Dottirs”: 3+22
Becka: Rx
Deb: 70# C&J, 10# WB, Single Unders (I WILL get doubles unders!)
Really fun WOD!! I do love a good partner workout and this one had some great variety in movements. We worked really well together as a team and kept things moving along without burning out. The most challenging part of the workout was trying to do backwards math to figure out the 80 second plank time…
Ilana & Irina
Great WOD and Irina truly impressed me as a Crossfit novice!!! First time doing rope climbs – she did 4!!! Definitely a fun partner workout!
3+31
Irina: 45# c&j / 10# wb / 25# sandbag /push-ups from knees
Ilana: 65# c&j / 25# sandbag
Oh and we both did 2 x singles
W/ Alex 3+17 wall balls rx
Definitely a great work out and I got one of the best partners! 💪🏼💪🏼💪🏼
W/ Nabil
RX / #45
#20 / #14 WB
3 + 120m sandbag run