WOD Monday 8/26/19

by | Aug 25, 2019 | News | 14 comments

Elizabeth

Warm-Up:
Coach’s choice

WOD prep:
Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 2-rep max front squat
Begin @ 55% of Front Squat 1rm and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Heavy but Comfortable Max For the Day.
*If you are newer to the front squat start with a lightweight and increase from there.

WOD:
Green Goblin
Option 1:
AMRAP 10
10 Goblet Squats (70,53)
8 Toes-to-Bar
6 Box Jumps (30,24)

Option 2:
AMRAP 10
10 Goblet Squats (53,35)
8 Toes-to-Bar
6 Box Jumps (30,24)

Option 3:
AMRAP 10
10 Goblet Squats (35,26)
8 Knees to 90
6 Box Jumps (24,20)

Post WOD:
Lax ball glute smash. 2 minutes each side

CFS Brief:
*In House Throwdown teams of 2 guy/guy, girl/girl coming in November, stay tuned!

*Day 43 WLC. Finish up strong!  Post challenge repeat WOD this Saturday! Post-WLC Body composition will start this Friday.  Email us at info@cfsyn.com to schedule a day and time.

*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit

There will be no kids classes on Labor Day.

 

14 Comments

  1. JL
    JL on August 26, 2019 at 6:48 am

    Green Goblin. #145 FS. Previous #115. Thanks Hanna for the coaching to get me there. 7 rds. #70KB, K290, 18” box. Big class so I used the stackable boxes. Next step up was 22. Just not there yet. Nor with the small narrow ones

  2. Tracey
    Tracey on August 26, 2019 at 7:57 am

    Nice PR! Congrats!

  3. Tracey
    Tracey on August 26, 2019 at 8:01 am

    95# Front Squat. Previous 70#. Happy with that progress!

    Green Goblin: 4+15 | 35# goblet squats, T2B, 14” plate jumps

    My math was a bit suspect this morning as I did several rounds of 10 T2B before I realized I was only supposed to be doing 8 and I also did a few more plate jumps than necessary. Bonus fitness. I haven’t done T2B in a while so they definitely slowed me down.

  4. Jamie
    Jamie on August 26, 2019 at 8:10 am

    65# Front Squat.

    Green Goblin: 5 + 4 | 35# goblet squats, toes to rig, 20″ box jumps.

    As I said on Friday, no more 12″ box jumps for me. 🙂

  5. JL
    JL on August 26, 2019 at 8:53 am

    Thanks Tracey. Same for you. Small wins but we will take them!

  6. Ryan
    Ryan on August 26, 2019 at 8:58 am

    FS: 235# (PR)

    7+10Rx

  7. Deb.
    Deb. on August 26, 2019 at 8:59 am

    Front Squat: 115# – Went the full 10 Rounds
    Green Goblin: 7 Rounds | 35#KB |TTB | 24″ Box
    Anytime there are TTB in a workout, it’s a good workout 🙂 I kept moving through this one with a brief reset prior to the box jump (some people may say that at 24″ the box is taller than I am). Great work all around in the 5:30 with some PRs on the front squat and Jackie hitting a few 24″ box jumps during warm up! I also saw Jamie very confidently bang out those 20″ box jumps during the 6:30. Thanks Hanna for all you do to keep us safe and moving along!

  8. Deb.
    Deb. on August 26, 2019 at 9:02 am

    I tried to “hang” with you on the TTB and you just got ahead of me in the last round. Nice work getting those 10 goblet squats done – I really did not want to do any more squats 🙂

  9. Tracey
    Tracey on August 26, 2019 at 9:02 am

    That we will!

  10. Jamie
    Jamie on August 26, 2019 at 9:56 am

    Thank you Deb for the vote of confidence. 🙂

  11. John
    John on August 26, 2019 at 1:53 pm

    7 +11 #53 kettlebell, 24″box.

  12. John
    John on August 26, 2019 at 2:11 pm

    Front squat 225

  13. Kathi
    Kathi on August 26, 2019 at 8:08 pm

    Fell off the posting wagon this summer … here goes!
    Front Squat: 125#
    Green Goblin: 4+11 Rx

  14. Roland
    Roland on August 26, 2019 at 9:39 pm

    Front Squat: #215
    Green Goblin 5+4 #53