Warm-Up
Coach’s choice
WOD prep
Power clean
WOD
Running Chief
Option 1:
5 rounds for time
3 rounds of chief (135,95)
400m run
1 round of chief equals
3 power cleans, 6 push-ups, 9 air squats
Option 2:
5 rounds for time
3 rounds of chief (115,65)
400m run
Option 3:
5 rounds for time
3 rounds of chief (95,65)
200m run
Post WOD:
Couch stretch. 2 minutes per side
Endurance & Stamina
Run 10k
CFS Brief:
July 4th will have an adjusted schedule.
8:00am Adult CrossFit (Childcare is offered at this time)
9:30am Adult CrossFit
*There will be no kids or teen classes on 7/4
Running chief. 22:05. #95 PC. Should have dropped #10 as I got sloppy on form in the middle. 40 cal bike in lieu of run. Llana and Deb were great pacesetters for me to keep up with. They were crushing it!
Running Chief: 22:50 | 70# Power Cleans
Probably could have gone heavier, but was happy with my decision as I was feeling the 3 hours of tennis matches from yesterday. I wished I had that “other” gear as Ilana kept catching (and passing) me on the run segments. It was a lot of fun to push through that workout and I saw John keeping pace as well. I managed to close the gap to 1 second when all was said and done. Nice job to all of the bootcamp-crossover folks who took this on as their very first WOD! Oh, and even at 5:30am it was over 70 degrees and muggy outside…
22:49 (70#)
I agree with Deb that I could have gone a little bit heavier also. But with this weight, I was glad to keep moving! I wasn’t happy that Deb and I were neck and neck, because without her, this workout would have been a little easier for me! I can promise I would have gone slower! In the end, I appreciated the friendly competition that pushed us both!
Nice job John! I told you, even though we were facing each other, since you weren’t running with me, and I don’t see anything beyond me when I am at the barbell, I had no idea you actually beat my time 😜!
Next time will up 40 cal to 50 cal as a 400M substitute. I was clicking them off at 1:30. Which I know I could never run. Last 40 just under a minute which surprised me. I kept watching you – you crank on pushups. Every time I got done with PC and got up from my pushups you were on squats or back on PC. I actually had to check myself thinking I was doing the routine out of order. Thanks for driving me harder.
That’s the beauty of CrossFit!
26:31 rx
Tried to catch Boomer on that last run!
Run, Hanna Run!!! How were the push ups?!
23:15rx
Running Chief: AKA Running On The Sun for the nooners
28:34 RX The goal was to just keep moving.
23:26 RX
I think I lost 20lbs in water weight on this workout.