WOD Monday 6/10/19

by | Jun 9, 2019 | News | 15 comments

Fill in the names:  _ _ _ _ _ _ & _ _ _ _ at the old box!

Warm-Up
Coach’s choice

WOD prep
Prep the deadlift to WOD weight.

WOD
Christine (compare from 3/13/19)
3 rounds for time
500 m row
12 Body weight deadlifts
21 box jumps (20″) Men & Women

Option 2 performance:
3 rounds for time
500 m row
12 75% Bodyweight deadlifts
21 box jumps (20″) Men & Women

Option 3 Fitness:
3 rounds for time
500 m row
12 (50%) Body weight deadlifts
21 box jumps (20″) Men & Women
*Dead Lifts should be performed in 2 sets or less, scale load as needed.
*Scale height of the box as needed

Post WOD:
Banded Hamstring stretch

CFS Brief:
4th of July schedule:
1 class at 8:00 am

15 Comments

  1. Ken A.
    Ken A. on June 9, 2019 at 9:10 pm

    Proposed caption for the picture: @ Mike O’Neill — Hey, that’s my 14# wallball …. another reason Mike will never be Athlete of the Month.

  2. JL
    JL on June 10, 2019 at 7:03 am

    Christine. 14:50. Previous. 15:40. #225DL. Can probably shave another minute off if I stop staring at the box.

  3. John
    John on June 10, 2019 at 7:47 am

    Great PR!

  4. Tracey
    Tracey on June 10, 2019 at 7:56 am

    Christine: 13:08, Previous 15:34 on 11/21/18 (62#KB vs 65# DL but 2″ higher plate jump, 12″ vs 10″).

    DLs are not my lower back’s best friend so I’ve been going very light on the weight. Apparently back in November I was having a back issue too so this was a decent comparison. I felt like myrow was strong today. Baby steps, or maybe I should say baby jumps.

  5. Deb.
    Deb. on June 10, 2019 at 8:48 am

    Christine: 13:32 Rx | Previous: 13:32 Rx I guess I like to be consistent! Nice job to both JL and Tracey on PRs! Great work by everyone in the 5:30 this morning – it was a nice crowd. Today’s throwback photo of Hailey and Alex is adorable! To think we knew them when carrying a 14# wall ball was a challenge 🙂 And great to kick off a Monday with Hanna!

  6. Justin
    Justin on June 10, 2019 at 10:34 am

    Christine: 10:33 RX 160# // Previous 10:40 RX 155#

    As I posted last time, if only I were faster at rowing.

  7. Tracey
    Tracey on June 10, 2019 at 10:44 am

    Thanks Deb – congrats to you for staying strong and consistent!

    Jackie also deserves kudos today for her Rx performance! So many things to be happy about for a Monday.

  8. Deb.
    Deb. on June 10, 2019 at 10:44 am

    Story of my life…

  9. CFS
    CFS on June 10, 2019 at 1:31 pm

    You were faster, 7 seconds!

  10. Colin O.
    Colin O. on June 10, 2019 at 1:41 pm

    Ken… come on … trolling Mike on a site that he doesn’t even check? you are better than this…..

  11. Justin
    Justin on June 10, 2019 at 2:22 pm

    I was kinda happy about that, but also 5 lbs heavier this go around! 😛

  12. Ken A.
    Ken A. on June 10, 2019 at 4:36 pm

    Mike O’Neill needs to show more commitment and needs to step up to a 20# wall ball. Peer pressure and shame can be a good motivator Colin.

  13. Ilana
    Ilana on June 10, 2019 at 5:03 pm

    14:28 rx (130#)
    No idea what my previous time is! Can’t find it anywhere…

  14. Kathi
    Kathi on June 10, 2019 at 8:27 pm

    Christine: 13:45 @ 75% plus 3# of my body weight. 135# DL with step up/downs on the 20” box. Tempo’d with good form felt great today! Always enjoy the 9:30 😜

  15. Kathi
    Kathi on June 10, 2019 at 8:30 pm

    Guys since you read the blog, you should take a couple extra seconds and post your numbers to it 🤗🙌