Warm-Up
Coach’s choice
WOD prep
Prep the power snatch to WOD weight.
WOD
“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20,14)
40 Box Jumps (24,20)
30 Burpees
20 Power Snatches (115,75)
Option 2:
1 Mile Run
50 Wallballs (14,10)(10′,9′)
40 Box Jumps (24,20)
30 Burpees
20 Power Snatches (95,65)
Option 3:
1 Mile Run
25 Wallballs (14,10)(9ft target)
20 Box Jumps (20,12)
15 Burpees
10 Power Snatches (45,30)
*Scale loads as needed.
Endurance & Stamina
50-40-30-20-10
Calories on the bike
Calories on the rower
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30 am. Details coming soon.
In House Throwdown coming in November. Details coming soon.
So much for John coming back from vacation rested and relaxed. This WOD looks horrible. 😬 See you at 7:30 Mike O’Neill. 💪🏻
Country mile. 27:43. Thanks for all the encouragement to plow through this. #65 snatch. Running, box jumps and burpees. My favorites.
Great job pushing through it John! You did great!
Country Mile: 18:43 | 3mi bike, 8” plate jumps, gray wall balls to 9’ Target, 30# power snatches
I think I said “holy crap” to Jackie when I saw this workout posted yesterday. I was pleasantly surprised to get through the bike in a little over 7mins. I’m usually struggling to slog through the miles. The gray ball was easy but I knew the green ball would be too hard on my sometimes funky shoulder so the wall balls went smoothly. I managed to jump on the plates with no issues – first time jumping since surgery and the big face plant a few days prior. The burpees were the worst part of the workout but I slogged through them. I picked the right weight for my snatches and did sets of 5 to keep my form. Overall felt good with this WOD.
Country Mile: 21:50 10#WB | 55# Power Snatch
I liked the look of the workout as I do like a good chipper. Had a solid run and then basically “ran” into the wall on wall balls. I am trying really hard to make friends with them. The rest of the movements went fine with the snatches being the most challenging for me, but pushed the weight a bit and felt pretty good. Great to watch JL get through the workout (as he said he would) and he finished strong on the snatches. Ken, you’ll enjoy this one 🙂
15:37 @95#
I’m not a fan of wallballs or burpees Deb, but I’ll be there. I actually turned down Red Sox tickets to do this WOD. Fortunately Ryan already did this one so I won’t be finishing the run and seeing him already on the burpees. 🙂
I finished the wall balls to see both Ryan and Matt on the burpees. Just put your head down and keep moving!
Exactly. I think I started burpees while they were finished and recovering. Grateful I can actually finish and have a great community to keep pushing me forward.
Thanks Tracey. Much appreciated.
The way my legs feel after those lunges yesterday I may still be there finishing this WOD tomorrow morning when you 5:30 a.m. people show up.
Country Mile: 22:17 65#, 20” box jumps
19:47 RX
My wheels (aka back) fell off on the run, better luck next time. 🙁
18:45 – I really can’t rely on my memory esp at 5:30am