Warm-Up:
Coach’s choice
WOD prep:
Prep the clean & Jerk to WOD weight.
Practice Toes to Bar
WOD:
To-and-Fro
With a 35 Min clock AMRAP
500m row
15 toes to bar
15 Burpees
*Every 7 minutes stop and perform 10 clean & Jerks (155,105) Scale the load so you are capable of doing 5 touch and go reps with good form if you had to. When you go back to the triplet pick-up where you left off.
Option 2:
With a 35 Min clock AMRAP
500m row
15 toes to bar
15 Burpees
*Every 7 minutes stop and perform 10 clean & Jerks (115,75) Scale the load so you are capable of doing 5 touch and go reps with good form if you had to. When you go back to the triplet pick-up where you left off.
Option 3:
With a 35 Min clock AMRAP
35 Min clock
500m row
10 toes to rig
10 Burpees
*Every 7 minutes stop and perform 5 clean & Jerks (95,65) Scale the load so you are capable of doing 5 touch and go reps with good form if you had to. When you go back to the triplet pick-up where you left off.
Post WOD:
Post WOD:
Foam roll lats & thoracic spine
CFS Brief:
Day 15 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 – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
To-and-Fro: 4+509 | 75# Clean and Jerk
Spicy. Spicy. Spicy. Nowhere to hide in this one. I seemed to always find myself on the rower 🙄. Great WOD with an intimate crew at 6:30. Nice to see Puckhead back in the Box! Thanks Frozen!!
To and Fro. 6 rds plus 4 cals. 40 cals on bike. #80 C&J. 15 K290 and burpees.
To and Fro: 5 + 79 | 55# C&J | K290
This was a fun one! A couple of weeks ago I was just a bit away from getting my toes to the bar and managed to get my first one during the warm-up! Hooray! I got a few more after that but then went K290 for the WOD. Got some kipping going on those (thanks John!) and was happy with the progress today!
Congrats Casey!!! That’s fantastic!!
To & Fro team style with Joe A.
45 min clock
500m row
10 toes to bar
10 Burpees
10 clean & Jerks on the 5 min. 8 sets of 10 total.
1 person works while the other rest.
11 rounds + 500m row.