Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Grand Plan
Every 5 Minutes x 5 Rounds:
50 Double unders
40m shuttle sprint (20m up/ 20m back)
30 Ab-mat-sit-ups
20/15 Calorie Bike or 15/10 calorie row
10 Chest to bar Pull-ups
*You should be able to complete the 5 movements in 4 minutes or better in the first 3 rounds. Adjust the reps and calories if needed. If you go beyond the 5 minutes finish the round, take a minute off and adjust your reps for the next 5 minute round.
Option 2:
Every 5 Minutes x 5 Rounds:
40 Double unders
30m sprint(15m up/15m back)
25 Ab-mat-sit-ups
15/10 Calorie Bike or 10/7 calorie row
10 Pull-ups
Option 3:
Every 5 Minutes x 5 Rounds:
60 Single unders
20m sprint(10m up 10m back)
15 Ab-mat-sit-ups
15/10 Calorie Bike or 10/7 calorie row
10 Box assisted Pull-ups or ring rows
Post WOD:
Agile 8
CFS Brief:
*At CFS this year the CrossFit Games Open takes place in October.
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us.
Let’s have some fun and put our fitness to the test! Sign up today!
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl. Sign up details coming soon!
*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit
There will be no kids classes on Labor Day.
Grand Plan: 60 singles | 40M Shuttle Sprint | 20 abmats | 7 cal row | 7 pull ups
I couldn’t see the clock so the times on the white board were approximate. I know based on John shouting out time left I had about 2 minutes left on the clock for both of the first 2 rounds, about 90 seconds in round 3, a little under that in round 4 and about a minute or 45 seconds in round 5. I should have done more singles or pull-ups but I honestly wasn’t sure I’d get it all in with any rest so I was pleasantly surprised. I just knew I wasn’t adding more abmats as the rash factor increases with volume 🙂
2:42/2:52/3:06/3:20/3:34
This definitely gets spicy after round 3!
Grand Plan: 100 Singles, 40M Shuttle, 30 Ab Mats, 10 Calorie Row, 10 Pull Ups
3:16 | 3:19 | 3:36 | 3:31 | 3:54
My Grand Plan was to do 5 C2B and 5 Pull Ups, but just was not feeling the C2B in the workout (of course they felt fine in warm up). This did get spicy as shown by my steady time increase of 3, 17, -5, 23 round over round. A great workout though with just enough time to catch your breath before you begin again. I was impressed that there were no collisions during the shuttle run 🙂 Thanks Frozen!
My apologies for getting in the way of your kip in round 4 🙂 I’m glad to see that it did not slow you down at all…