WOD Thursday 5/30/19

by | May 29, 2019 | News | 11 comments

No Rep!

Warm-Up:
Coach’s choice

WOD prep:
Warm the Russian swing to WOD weight.

WOD:
Rock the Casbah
Teams of 2 or 3. One athlete works while the other rests. Complete the couplet in descending order.
120/90 Calorie Bike
120 Russian KB Swings (70,53)
100/75 Calorie Bike
100 Russian KB Swings (70,53)
80/60 Calorie Bike
80 Russian KB Swings (70,53)
60/45 Calorie Bike
60 Russian KB Swings (70,53)
40/30 Calorie Bike
40 Russian KB Swings (70,53)
20/15 Calorie Bike
20 Russian KB Swings (70,53)
*Scale the Kettlebell to allow you to do sets of 10 unbroken.

Post WOD:
Lax Ball scaps.  2 minutes per side.

CFS Brief:
Free class Friday, June 7th

 

11 Comments

  1. Deb.
    Deb. on May 30, 2019 at 8:59 am

    “On a Row To Nowhere” (Tuesday’s WOD): 100 Calories Total. This may make my Top 10 List of My Favorite workouts 🙂 It was a perfect way to flush things out as yesterday’s WOD beat me up a bit.
    I had a great time judging at The Carnival of Fitness event at CFR a month ago and as you can tell from the photo, I was paying attention and did hand out some “no reps” 🙂

  2. JL
    JL on May 30, 2019 at 9:10 am

    Rock the Casbah. 29:25. With Joe. #70 KB. Joe @ #53. A good grinder.

  3. Tracey
    Tracey on May 30, 2019 at 9:49 am

    Rock the Casbah: 32:55 for Team Coffee Dottirs. Jackie@26#, Tracey@18#. I didn’t think the bike rounds were ever going to end on this one – thankfully John had some great tunes cranking to help get me through it. Love me some Pit Bull!

  4. JD
    JD on May 30, 2019 at 10:20 am

    This felt like the absolute longest 36 minutes ever! Went into the WOD thinking that there would be two sessions of rest for every one session of work (team of 3) and that splitting the bike and the RKBS three ways wouldn’t be awful!

    Well Frozen threw us the curveball today and made it teams of two…so the boss (Ilana) and I did it together. Ouch!

    36:11 (bringing up the rear!)…Rx for both of us (70#/53#).

    For the bike, we took the average (and rounded up) between the men’s/women’s CAL, and did them in chunks of +/- 15 cal / 12 cal per partner.

    Total cals per round were: 105 / 90 / 70 / 55 / 35 / 20

    Thanks for all of the support at the end.

  5. Tracey
    Tracey on May 30, 2019 at 4:08 pm

    The Downes Duo crushed this – Rx was no joke! And I have to admit, Ilana was looking like a boss throwing that 53# KB up like it was my pitiful 18#. Kudos to both of you.

  6. Ilana
    Ilana on May 30, 2019 at 5:10 pm

    Thanks for the words of encouragement, Tracey! My nemesis was the bike today… I’m sure my forgetting to adjust the seat EVERY time didn’t help our cause! Wondering how many seconds were wasted every time I got on the bike, just to get off to lower the seat, and then get back on! Even if it was a long 36 minutes, as JD said, I’m glad they were spent partnering with him! Thanks Frozen!

  7. Elizabeth
    Elizabeth on May 30, 2019 at 5:27 pm

    28:04 RX with Dana. Kettlebells gives me flash backs to the 300 we did with a butt load of burpees. At least there were no burpees today!

  8. John
    John on May 30, 2019 at 8:44 pm

    Everyone needs a good flush now and then. Nice work on Tuesdays WOD!
    What to you think about replacing the rower with the bike for Tuesdays WOD?😂

  9. Roland
    Roland on May 30, 2019 at 10:19 pm

    29:45 RX with Tyler

  10. John
    John on May 31, 2019 at 7:52 am

    22:11 #53 with Billy t and vitti. The team of 3 allowed us to keep up the intensity of this
    WOD. Great
    energy. At the 5:30pm class! Lots of great team work and support. I loved the way everyone was helping with bike transitions and seat adjustments!

  11. Deb.
    Deb. on May 31, 2019 at 8:50 am

    Let’s make it really fun and have it be bike and ascending reps of wall balls!!