Warm-Up:
Coach’s choice
WOD prep:
Front squat 6,4,2
WOD:
“Slap Happy” (Courtesy of CFNE)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95,65)
4 Burpee Box Jump Overs (24,20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115,80)
4 Burpee Box Jump Overs (24,20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135,95)
4 Burpee Box Jump Overs (24,20)
Option 2:
AMRAP 5:
Buy In: 75 Double Unders
12 Front Squats (75,50)
4 Burpee Box Jump Overs (24,20)
Rest 5 Minutes
AMRAP 5:
Buy In: 75 Double Unders
8 Front Squats (95,65)
4 Burpee Box Jump Overs (24,20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (115,90)
4 Burpee Box Jump Overs (24,20)
Option 3:
AMRAP 5:
Buy In: 150 Single Unders
12 Front Squats (50,35)
4 Burpee Box Jump Overs (20,16)
Rest 5 Minutes
AMRAP 5:
Buy In: 150 Single Unders
8 Front Squats (75,50)
4 Burpee Box Jump Overs (20,16)
Rest 5 Minutes
AMRAP 5:
Buy In: 150 Single Unders
4 Front Squats (95,65)
4 Burpee Box Jump Overs (20,16)
Post WOD:
Foam roll for 5
CFS Brief:
4th of July schedule: 1 class at 8:00 am
Slap Happy: 2+13, 2+10, 3+4. 150 singles, 75-115#.
Thanks Hanna!
Slap Happy: 3+4 150 Singles 55# | 3+4 150 Singles 70# | 4 150 Singles 85#
That first box jump after having done the jump rope and the set of front squats is a tricky one…be sure to “over-jump” the box 🙂 Thanks to Ilana for pushing me along this morning – unbeknownst to either of us, we had our eyes on one another and used that for motivation. We also had a good laugh afterward when we each admitted to the other what we had done. I watched Becka on my other side and tried to keep within a reasonable distance 🙂 Thanks Hanna – this was a fun workout and a great way to start a Monday!
Slap Happy: 3+2, 150 singles, 30# | 3+9, 35# | 4+2, 40#
The rope was not my friend today – I struggled with getting a rhythm all three rounds. I also did step overs on the 20″ box versus jumps because they are not my friend either.
3+4, 3+4, 4 Rx. Fun wod. Almost took Becka out with my burpee box jump that turned into a forward diving roll over the box 😏
Can we pull the video on that?!
If you need friends come to the 7:30 WOD.
Not pretty, but i’d love to see the slow mo replay!
I would am sure we could put together a highlight reel just with events that occur between 5:30-6:30am 🙂 Yes Frozen, this is a challenge.
Option 2 with 100 dubs
2 rounds #75
2 rounds #95
4 + 1 #115
Slow going in 1st 2 rounds. Still recovering from a sore knee from playing baseball.
3rd round knee felt better and was able to pick up the pace!
Slap Happy: 1+12 @55#|2+11@70#|3@90# I should have gone all in Rx since that first round of double understood suuuuuucked and took me entirely too long and it was the 12 front squats that had me questioning load. Dubs got better (changing my wire did matter no matter what E says about it!) but ugh when those go away it throws me way off! Way to hit that 20″box today Susan!!!!! We had some potential highlight reel box jump over gymnastics at the 9:30 as well. Perhaps something to look into . . .
Slap Happy: 2+5 150 singles 50#, 2+9 150 singles 60#, 3 150 singles 70#
Joined the 4:30 class today and had a lot of fun with this one! Not pausing to think on the burpee box jump overs was key for me!
Great job tonight Casey! Your box jumps where great!
R1 – 2+14
R2 – 2+9
R3 – 2+5
75/95/115
Dubs were on and off