Lyle, Scott, Hanna, Alex, Matt
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Monkey Bite
Teams of 2. One person works while the other rests.
AMRAP 20
40/30 Calorie bike
200m Plate Carry(45,35)
2 rope Climbs
*Divide the reps and calories however you like.
Endurance & Stamina:
4 x 3 min / 1 min easy
Row four 3 minute pieces. Row for one minute at light pressure between each piece.
CFS Brief:
Day 11 of 21 Day Nutrition Challenge.
Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 – No 6:30am adult class. Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class. Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit. Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)
Road WOD. With 15 of my employees in DC for Seal leadership training.
They start with 04:45 WOD.
2 rounds.
2 min Burpees
2 min Jumping squats
2 min Pushups
2 min Superman’s with arms back and forth
2 min Sit ups
2 min Butterfly kicks
30 second recovery between each one – doing jumping jacks
Everyone is now awake.
Hoo-yah! Way to get after it!!!
Team “Larusso Motors” with the boss (Ilana)
5+15cal
35cals per round, 15# plate run (run-ish for JD)
JD 2 rope climbs per round…Ilana did 20+ ab-mats while I climbed.
Super fun WOD!
Monkey Bite – Team “Íslenskir Prinsessar”, or “Icelandic Princesses” for those not fluent in Icelandic. 5 Rounds + 7 Cals
30 Cals Per Round | 35# Plate Carry for Deb and 35# KB Farmer’s Carry for Becka | 1 Rope Climb for Deb and 3 Rope Pulls for Becka to protect slight discomfort in the lower back
Fun workout that could have been twice as long for twice the fun! Thanks John!
That sounds awesome!! Nothing like a little “team building” exercise early in the morning! I know you loved the 2 minutes of burpees 🙂
We know who the boss is. No need to clarify😁
Nice work on the rope today!
Is there a story behind the team name today? I’m so used to the dottirs (if I spelled that right)! Hope to see y’all tomorrow.
John said he was looking for “creative names” so I looked at Becka and she said “Icelandic Princesses” – sounded creative to me! Then after the WOD, JD looked up how to say “Icelandic Princesses” in Icelandic, so he changed it to that. And that is how the Dottirs became Princesses. 🙂 See you tomorrow!