WOD Saturday 3/9/19

by | Mar 8, 2019 | News | 4 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Apocalypto “A new beginning or an unveiling – a revelation“

50 Calorie row
50 ab-mats
50 wall balls(20,14)
50 pull-ups
50 Push press(75,50)
50 Burpees over the bar
50 Calorie bike
*Scale load and movements as needed.

Post WOD:
Foam roll for 5 minutes

CFS Brief:
The 2019 CrossFit Open are here.  Week 4 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.  
*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.

 

4 Comments

  1. Ken A.
    Ken A. on March 8, 2019 at 8:40 pm

    What number is Saturday’s WOD sponsored by?

  2. JD
    JD on March 9, 2019 at 7:50 am

    Came in to do 19.3 today.

    None of these movements were very good with weak chicken legs!

    70 reps Rx (30 box step ups…holding the 50# DB behind the neck was best).

    Nice to see my peeps after a long week traveling.

  3. Deb.
    Deb. on March 9, 2019 at 9:54 am

    Apocalypto: 28:42 | 9’ Wall Ball Target | All else Rx
    I did the following order: Wall Balls, Rowing, Ab Mats, Push Press, Burpees, Bike, Pull Ups. I should have switched Pull Ups And Bike as my lats were a bit toasted 🙄 Nice job on 19.3 JD!

  4. Deb.
    Deb. on March 9, 2019 at 11:37 am

    Today’s WOD is brought to you by the letters “WB” and the number 50.