WOD Thursday 3/7/19

by | Mar 6, 2019 | News | 9 comments

Warm-Up:
Coach’s choice

WOD prep:
Medball clean

WOD:
Spring Loaded
5 Rounds for max reps
1 Minute Bike
1 Minute Medicine Ball Squat Cleans (20,14)
1 Minute Ab-mat sit-ups
1 Minute Rest

Post WOD:
Lax ball glutes

CFS Brief:
The 2019 CrossFit Open are here.  Week 3 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.

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9 Comments

  1. JL
    JL on March 7, 2019 at 6:59 am

    Spring loaded. 360. 184 bike, 56 med ball. 120 abmats. Med balls after bike got to me as I could not mentally keep form.

  2. Deb.
    Deb. on March 7, 2019 at 8:06 am

    Spring Loaded: 295 Total Rx | Bike: 61 (12,13,14,10,12) | Med Ball Clean: 82 (15,14,13,20,20) | Ab Mat: 152 (30,32,31,30,29)
    Fun time with Becka and Michelle as we rotated through the movements (Ken, we had WAY more people than bikes) A note to anyone working in a “group” – make sure you rotate where you start each round because this workout changes depending upon whether you start on bike, Med Ball, or Ab Mat. Thanks Frozen!

  3. Scott
    Scott on March 7, 2019 at 8:42 am

    Spring Loaded: 363 rx (164 bike, 64 clean, 135 ab-mat)

    Was able to remain consistent across 5 rounds – 33/32 cal, 13/12 cleans, 27 ab-mat.

    Fun workout!

  4. Tracey
    Tracey on March 7, 2019 at 9:09 am

    Spring Loaded: somewhere around 247 Rx

    Forgot to take a pic of the board before I left as I had to get somewhere so this is a guess but close to where I ended. My abmats fell off round 1 numbers quickly as that was my #3 rotation and I was out of gas by the time I got there. 1 minute of rest goes by REALLY FAST. Next time I might start with the medball cleans as they are a bit of a challenge coming off the bike. Fun to partner with Zogg, she made it look easy!

  5. Deb.
    Deb. on March 7, 2019 at 9:52 am

    Nice to have you join us this morning!!

  6. Rob M
    Rob M on March 7, 2019 at 9:59 am

    Spring Loaded: 341 Rx.

  7. Ken A.
    Ken A. on March 7, 2019 at 11:59 am

    Deb —

    We’ll have more people than bikes too … and hopefully room to write our names on the board tonight! That is assuming that the 5:30 crew was courteous and didn’t take up too much room.

    Personally, I’m just glad to have a WOD with no burpees for a change. 🙂

  8. Deb.
    Deb. on March 7, 2019 at 12:40 pm

    I tried to be courteous – I always do! Just wait until 19.3 is announced…burpees for everyone 🙂 ?!

  9. Scott W
    Scott W on March 7, 2019 at 3:56 pm

    Thanks! It was fun to be part of the storied 5:30 AM class! I think I’ll be joining you for 19.3 as well!