WOD Monday 3/11/19

by | Mar 10, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
Thruster build to a heavy triple

WOD:
Sun Soaked
Option 1 Opens
AMRAP 10
7 Chest to bar pull-ups
7 Thrusters (95,65)
7 Burpees over the bar

Option 2 performance
AMRAP 10
7 Pull-ups
7 Thrusters (75,50)
7 Burpees over the bar

Option 3 Functional:
AMRAP 10
7 Jumping Pull-ups
7 Thrusters (45,30)
7 Burpees over the bar

Post WOD:
Foam roll for 5 minutes

CFS Brief:
The 2019 CrossFit Open are here.  Week 4 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.  
*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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10 Comments

  1. Rob M
    Rob M on March 11, 2019 at 7:48 am

    Sun Soaked: 4+16 #2. 155# triple. 😴

  2. Deb.
    Deb. on March 11, 2019 at 8:15 am

    Redo of 19.3: 107 Rx | 7:52 Tiebreak Time | 17 HSPU
    Previous: 99 Rx | 8:56 Tiebreak Time | 9 HSPU
    A huge thank you to Becka for being a great judge and giving me cues when I needed them. And a fantastic performance by Becka as well improving both on her Tiebreak time and HSPU!! Good luck Hanna 💪😬👊

  3. Tracey
    Tracey on March 11, 2019 at 9:13 am

    Awesome job to both you and Becka!

  4. Tracey
    Tracey on March 11, 2019 at 9:17 am

    Sun soaked: 3+15, 55# | 3-rep max 65# (PR)

    My last PR on the 3-rep max was 55# on 2/13/19. I didn’t realize I had bested it until I got home – my leg strength is definitely improving.

    I knew I was pushing myself in the WOD at 55# so I suffered a bit on getting through the rounds but I’m happy with how this turned out given the numbers above.

  5. Jcatoz
    Jcatoz on March 11, 2019 at 9:29 am

    Way to go Deb!!! So worth redoing 19.3!!! You achieved your goal!

    Thanks again for judging me yesterday!!

  6. Ryan
    Ryan on March 11, 2019 at 10:08 am

    6 rx

    3 rep heavy 155#

  7. Ken A.
    Ken A. on March 11, 2019 at 10:26 am

    Way to go Deb. You are a beast!

  8. Deb.
    Deb. on March 11, 2019 at 12:21 pm

    Awesome work on the PR Tracey!! It’s great when you don’t have the added pressure and realize afterward that you bested yourself! You have worked hard and it’s great to see the results!

  9. Deb.
    Deb. on March 11, 2019 at 12:23 pm

    Thanks Jess! I’m glad I did it again. You were a pleasure to judge yesterday and it was great to see you get that first 1/2 HSPU!! You will have the whole one in no time!

  10. Scott
    Scott on March 11, 2019 at 2:51 pm

    5+10 rx.

    Needed 10 more seconds to finish those Thrusters….