Warm-Up:
Coach’s choice
WOD prep:
Prep the movemets
WOD:
High Plains Drifter for time:
400 m run
50 burpees
400 m run
50 Ab-mat sit-ups
400 m run
50 pull-ups
400 m run
50 Barbell push press(45,35)
400 m run
50 Walking lunges
*Scale load and pull-ups as needed.
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
The 2019 CrossFit Open are here. 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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Dragged the boy out of bed to judge 19.1 this morning. I’m glad that is over!
200 Rx (5+10)
High Plains Drifter: 23:37 Rx
A great chipper!! Enjoyed this after yesterday’s couplet. Perfect opportunity to find your space and just go! Played a little cat and mouse with Becka 😬 Ran Matt’s last 3M run with him 🏃🏻♀️
Great time Deb! And also way to go Matt with 3 miles in between..I thought about that when I was running my 400s and told myself I better keep going he’s running 3 miles!!
Fun wod today! Pretty sore after 19.1 but this was a great one to get the blood flowing and move for quality 🙂 30:08rx
I knew you wanted to go on that 3 mile run!! Nice work! Especially after yesterday’s awesome push through 19.1…not quite as funny as you thought 😂 I’ll be around judging tomorrow if you want to do it again!!
31:32Rx give or take 30-40 seconds due to missing 3,2,1 go … lollygagging in the bathroom cost me time 🤦♀️🤬😂
Nicely done Deb!
Frozen waits for no one!!!! I know you were looking forward to (most) of this workout – at least it warmed up a bit so the runs were not too bad 😬 Nice work!!
2 hours, 17 minutes and change. RX+ 🙂 subbed the 400 meters with 5ks. I think I spanned 3 classes. Just prepping for John programming 5ks into the WODs! Thanks Debs for joining on theast one!