Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Sunday Strong
Complete in any order:
DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell Curls 5 X 10 @ AHAP
Barbell Skull Crushers 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
Post WOD:
Lax ball scaps 2 minutes per side.
CFS Brief:
The 2019 CrossFit Open are here. 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 21st, 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 2019 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.
*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.
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Finally …
A little Venice Beach muscle club today…or was it a Venice Beach little muscle club?
Dips (42)…Deb got me at the end
Pull-ups (34)
Hammer Curls @ 30#
Skull crushers @ 35#
Barbell Curls @ 35#
DB bench press to 55#s
Barbell curls were to 45# oops
Sunday Strong:
DB Bench: 35#
Strict Pull Ups: 30 (5×6)
Barbell Curl: 35#
Barbell Skull Crusher: 35#
DB Hammer Curl: 20#
Strict Dips: 43 (8,8,8,9,10) Thanks JD for having some fun with these 😬
Fun working with Ilana and JD!! Also great to judge/watch some fantastic performances in 19.1 by Ted, Kevin, Becka, Steve, and Merri 👊
Nicely done!
Great job Deb!
It WAS a Sunday Funday!