WOD Saturday 5/18/18

by | May 18, 2018 | News | 5 comments

Hailey

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Up & Down 
AMRAP 30
5 Chest to barpull-ups
10 Push-ups
15 Squats
20 ab-mat sit-ups
25 Double unders or 50 singles

Option 2:
AMRAP 30
5 pull-ups
10 Push-ups
15 Squats
20 ab-mat sit-ups
25 Double unders or 50 singles

Option 3:
AMRAP 20
5 ring rows
10 Knee push-ups
15 Squats
20 ab-mat sit-ups
50 singles

Endurance & Stamina:
3 x 1000m / 3 min easy
Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. 

CFS Brief:
Day 12 of 21 Day Nutrition Challenge.

Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 –  No 6:30am adult class.  Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class.  Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit.  Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)

 

5 Comments

  1. Deb.
    Deb. on May 19, 2018 at 9:26 am

    Up & Down: 14+4
    Regular Pull Ups | 50 Singles
    Wanted to see how the sets of 5 pull ups were feeling, so opted for that instead of scaling down the number of chest to bar. Loved this workout and kept moving throughout. Thanks CJ!

  2. JD
    JD on May 19, 2018 at 9:55 am

    9+12
    Tried to do the dubs today but ankle wasn’t great and timing never clicked so switched to 15 cal on the bike.

  3. Ryan
    Ryan on May 19, 2018 at 2:01 pm

    13+10 rx

  4. Roland
    Roland on May 19, 2018 at 3:22 pm

    9 + 5
    15 cals instead of DU’s

  5. John
    John on May 19, 2018 at 6:46 pm

    11 + 37 regular pull ups with 20lb weighted vest. Fun wod. Great energy att the 9:30!