WOD Monday 8/5/19

by | Aug 4, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD: You choose
Mary
AMRAP 20
5 Handstand push-ups
10 Alternating pistols
15 Pull-ups

or

Cindy
AMRAP 20
5 pull-ups
10 push-ups
15 Squats

Post WOD:
Foam roll quads, lats, and thoracic spine

CFS Brief:
Day 23 WLC

Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.

The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)

Date: Saturday, September 14, 2019
Time: 2:30pm ā€“ 4:45pm 
Cost: $65
Registration is limited to 15 and only open to CFS members

Link to the event flyer

Link to Registration

 

10 Comments

  1. Deb.
    Deb. on August 5, 2019 at 8:54 am

    Mary: 7+3 | Used a black band for an assist on the right-side pistol only, otherwise, completed all reps as prescribed. I was excited to try Mary for the first time (even though Cindy is my favorite WOD) and welcomed the challenges it brought. My handstands got better as the workout progressed and my left-side pistols were good, while the right-side needed a little assist. This one definitely fires the shoulders going from pull ups directly into handstands. Thanks Hanna for the tips and encouragement! Happy Burpee Day to Meghan!! Nothing like a little extra fitness… šŸ™‚

  2. Tracey
    Tracey on August 5, 2019 at 8:56 am

    Cindy: 8+12 RX

    It’s not often that I can say I did an RX workout – I’ve got a blister to prove those 45 pull-ups! The hardest part of this workout for me was the push-ups. I had to break them into manageable sets which slowed me down, but I didn’t want to do them on my knees. It was also great to work on hand stand push-ups and get advice from Deb and Matt. They are one of those movements I have always wanted to be able to do. My hair made be feel like I did one…..lol!

  3. Deb.
    Deb. on August 5, 2019 at 9:01 am

    Nice work on Cindy! And you will get that handstand push up…or never get a haircut šŸ™‚

  4. John
    John on August 5, 2019 at 9:24 am

    WOD at CrossFit Cape Cod with the gang.
    Rob M.
    Scott W.
    Teddy Ball game
    Jenn S
    Mike S
    3 rounds for time
    800 m
    30 Wallballs
    30 DB snatches
    I rowed in place of the run and 35lb dumbbell
    20:42

  5. Jamie
    Jamie on August 5, 2019 at 9:31 am

    My fourth week of crossfit and my first Cindy:

    Did ring rows and push up from the knee, but made through 9 rounds + 5 ring rows

  6. Deb.
    Deb. on August 5, 2019 at 9:40 am

    Nice job Jamie!! You have been making some great progress – it’s great to see you working hard every morning at 6:30!

  7. Tracey
    Tracey on August 5, 2019 at 10:25 am

    Thanks – I’ll just keep watching and learning from you (and not cutting my hair!)

  8. Scott Warnetski
    Scott Warnetski on August 5, 2019 at 10:37 am

    24:24 rx. 20# wall ball and 50# DB

  9. Meghan
    Meghan on August 5, 2019 at 2:16 pm

    Thanks to the 5:30 crew for the birthday burpee company & support! You are all very good sports šŸ˜„

  10. Deb.
    Deb. on August 5, 2019 at 3:01 pm

    That was a nice little cash-out after the workout!! I hope you have done something fun to celebrate!! Not that doing burpees isn’t fun šŸ™‚