Roll down your sleeves and come lift some stones!
Warm-Up
Coach’s choice
WOD prep
Warm your stone to shoulder up to wod weight.
WOD
Whistle while you work
200m Kb 1 arm suit case carry (70,53)
20 Stone to shoulder(AHAP)
20 Toes to bar
20 Push Ups hand release
20 KB goblet squats(70,53)
20 push-ups hand release
20 toes to bar
20 stone to shoulder (AHAP)
200m Kb 1 arm suit case carry (70,53)
*Scale loads is needed..
Options for Toes to bar:
1. Knees to 90
2. Supine Toes to kettle bell.
3. V-ups
4. Abmats x 2
Rep options:
1. 15
2. 10
KB suit case distance option:
1. 100m
Post WOD
Lax ball rohmboids 2 minutes per side.
Endurance & Stamina WOD
12 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. 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 22nd, 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 2018 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.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
New CFS Apparel Available in On-Line Store
New CFS apparel is now avaialble through a temporary on-line store that we have set up. This store will be available until Wednesday, February 14th.
Whistle while you work
19:06 #95
20:23 (44# suitcase carry/ 53# goblet squat / 50# stone to shoulder)
My plan was to do 10 toes to bar each round, and was able to keep going to the full 20 both rounds (though singles and kind of slow!), but I was happy about that.
19:16…weird one to do with the boot. Modifications as below:
Suitcase hold…couldn’t do weighted walking (53#). Picked up when Deb and Ilana started their 200m…switched hands each time they made a 50m turn…and put it down when they finished their 200m.
20 Stone to Shoulder (65#)
20 Knees to Elbows
20 HRPU
20 Goblet Squats (26#) to a box…never fell backwards
…and back on up.
Deb started the final suitcase carry before I finished my stones, and had a 10m head start, so I picked up the KB and held for +/- 10s after she finished.
Whistle While You Work: 19:07
44#KB | 50# Stone
I forgot to whistle. Fun time trading leads with Ilana – that definitely kept me moving. Nice crew at 7:30 that got things warmed up for a bigger group at 8:30! Thanks CJ!
I have noticed you don’t monetize your blog, don’t waste your traffic,
you can earn extra cash every month because you’ve got hi quality content.
If you want to know how to make extra money, search for:
Ercannou’s essential tools best adsense alternative