WOD Sunday 1/27/19

by | Jan 26, 2019 | News | 7 comments

 

Happy 17th Birthday Alex!


Day 25 Nutrition Challenge!

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
A.R.B
Option 1 Opens:
AMRAP 17
2 bar muscle ups
4 Hand stand push-ups
6 Dead lifts (275,180)
8 Wall balls(30,20)(10′)
10 m Hand stand walk

Option 2 performance:
AMRAP 17
2 Jumping bar muscle ups.
4 Box Hand stand push-ups
6 Dead lifts (225,150)
8 Wall balls (20,14)(10′,9′)
2 Wall Walks

Option 3 Fuctional:
AMRAP 17
2 Jumping bar muscle ups
4 DB strict press(35,20)
6 Dead lifts (135,95)
8 Wall balls (10,8)(9′)
20 m Bear crawl

*Scale load as needed.

Post WOD
Foam roll for 5 minutes

CFS Brief:
Day 25 Nutrition Challenge!
CrossFit Opens start in 27 days!

7 Comments

  1. Ken A.
    Ken A. on January 26, 2019 at 10:25 pm

    What does the “R” stand for? Ripped?

  2. John
    John on January 27, 2019 at 7:28 am

    Reddington, after his grandfather.

  3. Ken A.
    Ken A. on January 27, 2019 at 8:51 am

    Happy Birthday Alex! 🏋️‍♂️🎂

  4. JD
    JD on January 27, 2019 at 9:18 am

    Happy Birthday Alex! Awesome WOD this morning.

    5+6 with the following modifications

    Per round:
    2 BMU (Rx)
    4 HSPU (Rx)
    6 Deadlift (225#)
    8 wallballs (20#)
    2 wall walks

  5. Deb.
    Deb. on January 27, 2019 at 10:49 am

    Becka and I decided to celebrate Alex’s birthday with a “Half Clovis”: 1:02:08 | 5 Miles Of Running | 75 Burpee Pull Ups
    We did 10 Rounds of 800M Run and alternated 8 And 7 Burpee Pull Ups per round. We honored Alex with 4.4 times as many Burpees as the required 17 😬 Happy Birthday Alex!!

  6. Ken A.
    Ken A. on January 27, 2019 at 11:39 am

    Wow. The Running Burpee Birthday Dottirs ….. 🧐 Good job!

  7. Deb.
    Deb. on January 27, 2019 at 12:44 pm

    Say THAT 10 times fast…😉