WOD Monday 3/9/20

by | Mar 8, 2020 | News | 17 comments

Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the movements

WOD:
Helen
3 rounds for time
400m run
21 Kettlebell swings(53,35)
12 Pull-ups

Option 2:
Same

Option 3:
(35,26)

Options for pull-ups:
1. Ring rows
2. Bar box assisted
3. Jumping pull-ups

Post WOD:
Agile 8

CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 5 people.
Option 1: Team of 3
Option 2 Team of 4
Option 3 Team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.4 miles or 10,400mmeters = (26) 400m runs
The row, ski, bike and run must be done in order. You must complete one before moving on to the next.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.

17 Comments

  1. Tracey
    Tracey on March 9, 2020 at 8:23 am

    Helen: 17:09 | bike, 26# KB

    First round of the bike went well and then I hit the KBs and it all went downhill. I ran out of gas quickly and that made the pull-ups slow and then the next two rounds were like slugging through molasses. Thank you to the crew for cheering me on as I finished and for the grip tips on the pull-ups.

  2. Deb.
    Deb. on March 9, 2020 at 8:52 am

    Helen: 12:01 Rx | Previous on 6/20/19: 12:15 Rx
    First outdoor running workout in a while did not disappoint. It will be great for the later classes to enjoy some Springlike temperatures! Kept the KB swings unbroken throughout and broke the pull ups from round one in hopes that it would pay off in round three. Happy with a 14 second PR. Nice work all around in the 5:30 class!! Thanks Hanna!!

  3. John
    John on March 9, 2020 at 9:06 am

    Nice PR!

  4. Ryan
    Ryan on March 9, 2020 at 10:22 am

    9:28 Rx

    :15s better than last attempt, 5s slower than my PR. Can’t remember my last running wod 😉

  5. John
    John on March 9, 2020 at 10:38 am

    Nice job with sub 10.

  6. Ilana
    Ilana on March 9, 2020 at 10:53 am

    Nice Deb!

  7. Ilana
    Ilana on March 9, 2020 at 10:57 am

    14:41 (10 pull-ups each round)

    Nice to join the 6:30ers today! Thanks Hanna!

  8. Deb.
    Deb. on March 9, 2020 at 12:06 pm

    Strong finish today!! You always move the KB so well and pull ups look great!

  9. Deb.
    Deb. on March 9, 2020 at 12:07 pm

    Thanks for not flattening me on the second run…though I am tempted to buy some roller blades, wrap a green band around your waist, and just hold on!

  10. Ken A.
    Ken A. on March 9, 2020 at 12:16 pm

    A great day for Helen. 7:30 can’t get here soon enough.

  11. Deb.
    Deb. on March 9, 2020 at 12:34 pm

    Don’t forget the sunscreen 🙂

  12. JL
    JL on March 9, 2020 at 1:00 pm

    Helen. At work. No pull up bar here so Subbed pushups for pull-ups at 15 rep. 10:02. #53KB. KBs unbroken. Pushups round 2 and 3 broke down into sets. Surprised myself running today. Beautiful Day!

  13. Scott Warnetski
    Scott Warnetski on March 9, 2020 at 1:16 pm

    10:20 rx

    My first Helen!

  14. John
    John on March 9, 2020 at 6:28 pm

    Previous 11:02 rx
    Today 11:25 rx
    It’s all about the run…..

  15. John
    John on March 9, 2020 at 6:29 pm

    Isn’t she great!

  16. Roland
    Roland on March 9, 2020 at 7:29 pm

    Helen 11:13 RX 🙁
    Previous 10:50 RX
    Run felt fine, pull-ups smoked my forearms.

  17. Casey
    Casey on March 9, 2020 at 9:03 pm

    Helen 11:43 35# KB, ring rows
    Previous on 6/20/19: 11:34 26#, ring rows

    Made a “late night” stop at the 7:30 class (very welcoming and lots of fun). Was happy to have a chance to run. Didn’t check my time from June until after the WOD and think a 9 second trade works for a heavier kettlebell! Maybe pull ups next time?