Warm-Up:
Coach’s choice
WOD prep
Strength
Bench Press (Heavy Double)
15 mins to establish a 2 rep max
WOD:
“Prim & Proper”
For Time (with a Partner)
150 Wall Balls (20,14)
* Partner Holds Kettlebells, farmer carry style (70,53)
*100 Box Jump Overs (24,20)
* Partner Holds Kettlebells, farmer carry style (70,53)
*1 Partner works while the other rests. Wallballs and box jumps can only be done while the kettlebells are being held. If the kettlebells go down the wall balls and box jump-overs must stop.
Option 2:
Prim & Proper
For Time (with a Partner)
150 Wall Balls (20,14) 9ft target
* Partner Holds Kettlebells, farmer carry style (70,53)
*100 Box Jump Overs (24,20)
* Partner Holds Kettlebells, farmer carry style (70,53)
*1 Partner works while the other rests. Wallballs and box jumps can only be done while the kettlebells are being held. If the kettlebells go down the wall balls and box jump-overs must stop.
Option 3:
Prim & Proper
For Time (with a Partner)
150 Wall Balls (14,10)(10′ & 9′ target)
* Partner Holds Kettlebells, farmer carry style (70,53)
*100 Box Jump Overs (24,20)
* Partner Holds Kettlebells, farmer carry style (70,53)
*1 Partner works while the other rests. Wallballs and box jumps can only be done while the kettlebells are being held. If the kettlebells go down the wall balls and box jump-overs must stop.
Post WOD:
Agile 8
CFS Brief:
The 2020 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 October 10th, 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 2020 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.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
2 Rep Heavy Bench: 105# (PR)
Prim & Proper With Lynn: 14:45 | Lynn: 10# WB, 44# KB, 16” Box | Deb: 14# WB To 9’, 53# KB
Fun benching with Ilana! My last known 2-Rep Bench was 95#, so I will take the PR. The fun continued working through the workout with Lynn – very glad she stopped us at 100 Box Jump Overs since I had it my head that we had another 50 to go 🙄 Nice to see Jon this morning!!
Bench press: 2 @110#
Nice job to Deb on her PR! Always fun to lift with a friend!
WOD with JD also fun! No idea of time, but we both did 10# wb and 35# kb. I did burpees instead of box jump overs. JD was protecting his wrist, but I’m thinking next time I could go slightly heavier with the kettle bell holds and maybe even the wall balls 😬…
Thanks John Kalus – great Sunday morning class!
Bench 225
Prim and Proper with Scott
10:48 rx