Dave & Heather
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Miss Idaho
Teams of 2. 1 person works while the other rests.
140/100 calorie row. 120 Calories guy/girl team.
Then
120 Russian KB swings (70,53)
100 Burpee box jump overs (24,20)
80 Clean and Jerks (115,75)
Then
140/100 calorie row. 120 Calories guy/girl team.
Option 2 performance:
Teams of 2 1 person works while the other rests.
140/100 calorie row. 120 Calories guy/girl team.
Then
120 Russian KB swings (53,35)
100 Burpee box jump overs (24,20)
80 Clean and Jerks (95,65)
Then
140/100 calorie row. 120 Calories guy/girl team.
Option 3 Functional:
Teams of 2 1 person works while the other rests.
140/100 calorie row. 120 Calories guy/girl team.
Then
120 Russian KB swings (35,26)
100 Burpee box jump overs (20,12)
80 Clean and Jerks (75,50)
Then
140/100 calorie row. 120 Calories guy/girl team.
Post WOD:
Foam roll
CFS Brief:
*CrossFit Opens start in 7 days!
The 2019 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 February 21st, 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 2019 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.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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OMG!!!
Looking for a partner
I’m dying right now!!! 😂😂😂
About that picture …. to paraphrase Meatloaf, one out of two ain’t bad.
9:30?
yes
Miss Idaho by The Dottirs: 32:32 | 65# Clean and Jerk
We had the pleasure of doing this workout next to the “Idahoes”😬 I think I saw Heather crack a smile or two…not too sure about Sara though! Fun chipper to get through. The Burpee Box Jump Overs seemed to never end. It was great to honor my favorite Idahoan!! And a bonus treat to see Jana!!
Miss Idaho with Scott W
37 something.
Fun woding with the huge 9:30.
My biggest hurdle for this wod was seeing all the rowers not behind their chips;)
That’s because Miss Idaho had to catch a flight to Idaho (of all places) and left me with rowing 50 cals!
35:11
DT 20# DB hang clean & jerk. 35# KB
Eliz RX