Hailey off to College! Good Luck!
Warm-Up
Coach’s choice
WOD prep
Prep the barbell movemnts.
WOD
“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135,95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135,95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135,95)
*If you are a team of 2 cut the reps by 1/3.
20, 16, 14
Option 2:
Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (40,35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115,75)
400 Meter Wreck Bag Run (40,35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115,80)
400 Meter Wreck Bag Run (40,35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115,80)
Option 3:
Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (25/20)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95,65)
400 Meter Wreck Bag Run (25/20)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95,65)
400 Meter Wreck Bag Run (25/20)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95,65)
Post WOD:
Foam roll for 5 minutes
Endurance & Stamina:
4 rounds for time
800m run
10 turkish get-ups(53,35) 5 right/ 5 left
CFS Brief:
Labor Day schedule 8:00am & 9:30 classes. No kids & Teens
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.
- In-house Throwdown Saturday, 11/3/18
- Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
- Teams of 2 either male/male or female/female with RX and Scaled Divisions
- Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
- Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Good luck Hailey! And John and Elizabeth, too. I know what you’re going through!
Fender Bender: Team Puss and Boot with Scott: 23:47 (50/25 cal bike and 20/18/14 reps per round)
I’m always a bit nervous with partner workouts but Scott and I worked well together – he was the stronger partner and it pushed me to work hard and keep up a strong pace. I struggled on the bike so it didn’t give me any rest time but I’m the end we finished with a great time. Thanks Scott!
So Tracey, who was Puss and who was Boots?
Did this one as the Three Stooges with Crazy Mike and Cheatin’ Colin @ 95#. Could have used 105# but 95 moved it along nicely. Fun WOD.
And it was great to see “August Athlete of the Month” Ken Earley at the crossover from 8:30.
Good luck Hailey!
Fender Bender “Two Men And a Lady” with Reaper and Eric: 28:49
Men: 40# Sandbag | 105# Barbell
Lady: 40# Sandbag | 75# Barbell
Really fun working with these guys, we performed well as a team and had some laughs along the way!!
It was a fun WOD! Glad I got my lazy butt out of bed for the 6:30. Hit the farmers’ market after cleaning up then went home, sat on the couch, and passed out!
Scott is sporting a boot thanks to a broken toe, so by default that makes me Puss. John picked the name….😂😂
Um, Ken, settle down. Did you work off Nashville yet?
Great job today Tracey. Loved how we pushed each other on the overhead movements!
Yup. All of the whiskey has been sweated out.
If you need a boot Scotter, check in with Jon Kalus or Elizabeth.