Warm-Up:
Coach’s choice
WOD prep:
Rope climb & double unders.
WOD:
Climbing Annie
50-40-30-20-10
Double unders
Abmat sit-ups
*5-4-3-2-1 rope climbs after each set of ab-mats.
Option 2 performance:
50-40-30-20-10
Single unders x 2
Abmat sit-ups
*5-4-3-2-1 rope climbs after each set of ab-mats.
Option 3 Fitness
50-40-30-20-10
Single unders
Ab-mat sit-ups
*15-12-9-6-3 rope pulls, lying to standing after each set of ab-mats.
Post WOD:
Kettle bell calf smash.
CFS Brief:
The 2019 CrossFit Open are here. Week 4 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.
*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.
Deb —
I left a note for you on the white board.
P.S. — did you hear how John booked his hotel?
Ken I saw your note…the 5:30am class had 19 people, but it’s great to hear how big the 7:30pm class is! I did not hear how John booked his hotel, but I imagine there is an interesting story behind it – do share!
Climbing Annie: 17:56 | 2xSingles | 5-4-3-2-1 Rope Climbs
I know what you are thinking “but you got double unders in 19.2″…yes, yes I did. Those 50 double unders took me nearly 7 minutes to complete. As this workout is meant to be one that moves, Kathi and I agreed that in order to maintain the stimulus of Climbing Annie, it would make sense to do twice the singles while I continue to “refine” my doubles. I did do all 15 of the rope climbs to make up for any shortcomings on the jump rope 🙂 Once again, Ryan flew through this workout and as his hair was done yesterday, today he had plenty of time for a mani-pedi. Thanks for the coaching Kathi!!
11:25 rx…and my nails are looking👌🏻👌🏻
Rumor has it he booked a hotel on an island in the Pacific Ocean near Australia when he thought he was booking a hotel in Ft. Myers, Florida, but that’s just a rumor. 🙂 I offered to keep it a secret if (1) he’d make a certain tall person the February Athlete of the Month, and (2) if he left burpees out of the WODs until April 1st, but he would not agree with my terms.
Ssshhhhhh!
That is pretty fantastic 🙂 And when you say “tall person” I assume you are not talking about me.
No, I’d consider you average height. Average for a short person. The tall person’s initials are KE.
Yes by now most everyone knows that I booked my hotel in New Zealand! Thankfully my travel agent puck head was able to make other arrangements for me!
Hahaha. On a different note, when are you posting that we are putting a team together for a Spartan Race this May in Siberia?
Courtesy of Puckhead Travel?