Warm-Up
Coach’s choice
WOD prep
Prep the deadlift to WOD weight.
Practice rowing, toes to bar and ring muscle-ups.
WOD
“Tow The Line”
AMRAP 15
60 calorie Row
50 Toes-to-Bars
40 Calorie row
30 Deadlift (185,125)
20 Calorie row
10 Ring Muscle-ups
*If the athlete completes one round, start again on the rower and continue the sequence until the time is up. The score is total repetitions completed (on the rower 1 calorie = 1 rep).
*If unable to perform ring muscle-up perform a muscle-up transition or jumping ring or bar muscle-ups.
*If unable to perform toes to bar perform knees to 90 or toes to rig.
Option 2:
AMRAP 15
60 calorie Row
50 Toes-to-Bars
40 Calorie row
30 Deadlift (155,105)
20 Calorie row
10 Ring Muscle-ups
*If the athlete completes one round, start again on the rower and continue the sequence until the time is up. The score is total repetitions completed (on the rower 1 calorie = 1 rep).
Option 3:
AMRAP 15
60 calorie Row
50 Toes-to-Bars
40 Calorie row
30 Deadlift (135,95)
20 Calorie row
10 Ring Muscle-ups
*If the athlete completes one round, start again on the rower and continue the sequence until the time is up. The score is total repetitions completed (on the rower 1 calorie = 1 rep).
Post WOD:
Agile 8
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
Tow The Line. 110. I set the record for the slowest TTB but at least I did them 😮 Big fun holiday class! Thanks Hanna.
170 not 110 🙂
Tow (or is it “Toe”?!) The Line: 165 Reps | 50 TTB | 16 DL @ 125#
I finished out the remaining 14 DL, 20 Cal Row, and 10 Jumping Ring Muscle Ups after time expired. A grinder of a workout that will be fun to do again in a few months to see how much farther we can get. Thanks Hanna – this was a great workout!
Congrats to Becka and her partner Lisa for a second place finish in the Advanced division at Firewall Frenzy on Saturday and big applause for Saskia and Isabel for taking fourth in the Intermediate division – they all did fantastic! I had the pleasure of judging both teams, so I had a front-row seat to watch and cheer them on along with a nice crew from CFS who came to support. (I’m assuming the support was for the athletes and not for my ability to count reps).
207 w/ bar muscle ups
Can you (or Matt) please do the row for me next time?! I would have traded you calories for Toes to Bar… 🙂
Toe the Line: 1 Round | Toes to Rig | 95# DL | Bar Muscle Ups
The rowing worked in my favor today. I barely made it to that last muscle up but was excited to get them done!
Tow The Line
Good Open prep WOD
203 Rx