Warm-Up:
Coach’s choice
WOD prep:
Power clean 15 minutes to build to a heavy single.
WOD
The Wall (20-minute cap)
3 rounds for time
500 m row
12 Power cleans (135,95)
21 Wall balls (20,14)
RX Plus: Power cleans (155,105)
Option 2:
The Wall (20-minute cap)
3 rounds for time
500 m row
12 Power cleans (115,75)
21 Wall balls (20,14)
Option 3:
The Wall (20-minute cap)
3 rounds for time
500 m row
12 Power cleans (95,65)
21 Wall balls (14,10)(9′ target)
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
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Power Clean with Zogg: 90# (tied PR).
The Wall: 17:34 | 55# power clean, 10# wall ball to 9’ target
Tweaked my back on the first round of power cleans so I was moving a bit slowly through this one and dropped 10# from the cleans.
Power Clean heavy single: 100#
The Wall: 15:48 | 65# power clean, 10# wall ball to 9’ target
Loved this. Would also love some sort of mini rowing clinic as I am trying to get more power, efficiency, and consistency with my rowing. There was a 15 second difference between my first and third 500m and I want to try and close that gap a bit!
Squat power clean: 210
The Wall: 13:02 Rx
aka… we don’t need no education…
Power clean 215#
The wall: 13:38 rx. This was more like christines ugly cousin😜. Felt like survival mode this morning
Power Clean: 105#
The Wall: 18:14 | Option 2
Fun getting to work with Lori on the Cleans – she is great to watch! I was not feeling it this morning, so knew that just about everything was going to be a struggle, but tried to make it all work. Ryan and I just looked at each other before the workout started and he summed it up well by describing it as finding “survival mode”. I think you need to locate a more distant cousin of Christine, like one who does pull ups 🙂 Thanks Frozen – this really was a great workout that I’d like to do again.
Fun workout today…but then again, I wasn’t Rx.
Strength – 1 rep right arm dumbbell cleans to 100#
WOD: 12:04 with 50# dumbbell HPC and 10# wall ball.
It’s all about you-doing-you and YOU-do-you better than anyone else I know 🙂
Awwww….thanks Deb! You could be the next Dr. Seuss!
Oh the places you’ll go…without braces or boots…without crutches or casts…you could conquer the world…or ride a green vloot!
Power cleans to 105#
Took me a while to warm up today and I failed 110#! I’ve definitely cleaned that in the past…
WOD: 16:31 (75# clean / 10# wb to 10’)
Great workout! Looks like it inspired some poetry (above)!
Uh Oh, I forgot to write my score on the board this morning! Anyway, I power cleaned 160. It felt good, but then I failed at 165 because I ran out of time and didn’t get enough rest. And I was pretty slow with the wod, 18:58, but I RXd it under the time cap so I’m happy 😃