Happy Birthday Billy Boy! 60’s looking good on you!
Warm-Up
Coaches choice
WOD prep
Prep the dead lift to wod weight
WOD
Billy Boy
AMRAP 25 (team of 3 or 4)
9 Dead lifts (225,150) Scale load as needed.
9 Push-ups
9 calorie row
9 pull-ups
Team alternates 100m farmers carry (53,35)
2 Partners performs the workout listed above. Partner 3 farmers carries 100m (53,35). When Partner 3 returns from the carry, Partner 1 will grab the kettlebells, and begin their 100 meter carry, while Partner 2 & 3 continues the workout. Continue to rotate partners through the farmers carry. Mark a round completed for the team following the 9 pull-ups. This is an AMRAP workout so score is total rounds and reps at the end of 30 minutes.
Post WOD:
60 team barbell bicep curls
60 team barbell scull crushers
Endurance & Stamina:
800m run
80 Calorie row
80 double unders
80 calorie bike
400m run
40 calorie row
40 double unders
40 calorie bike
200m run
20 calorie row
20 double unders
20 calorie bike
CFS Brief:
Friday, September 7th: Free Class Friday.
CFS Barbell club starting Saturday, September 8th 10:30am. If you are interested in joining please show up on Saturday and I will take you through a demo session, This club is meant for someone that has been Cross Fiting for at least 6 months with a basic understanding of the Olympic lifts. We will be working on the Olympic lifts and core strength movements, back squat, front squat, dead lift and STOH. This is not meant to take the place of your daily WOD. There will be a small monthly fee for the club.
- In-house Throwdown Saturday, 11/3/18
- Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
- Teams of 2 either male/male or female/female with RX and Scaled Divisions
- Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
- Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Wing it: 11+28 (Tracey, Marc and Gia)
We may have missed a chip or two? We worked well together, had good communication and worked hard. Marc and I did push-ups and pull-ups, Gia did bar push-ups and ring-rows. I think Marc did 44# KBs, Gia 18# and I did 26#. Gia and I did 95# DL, Marc was 135# I think. It was fun being chased by Ryan in the Farmer’s Carry. It motivated me to move a little faster 🙂
Lifethyme CrossFit Bermuda:
Build to a Heavy Hang Power Clean: 95#
WOD: AMRAP15 – 3+143
60 Singles (apparently I don’t have double unders in Bermuda either)
15 Power Clean (60#} This was the Rx weight
60 Singles
15 TTB (No short bars, had to use a box to reach 😬)
I know we have it great at CFS with the quality of coaching and the community, but being away highlights that fact!
I bet they were wondering who the little dynamo was that showed up in their box today! It’s a strange morning when Deb isn’t in the house at CFS!
16 even with Joe and Crash
Definitely missed the CFS crew!!
Deb — I know that we have it good with our outstanding space and the fantastic coaches at CFS, but I may have to take a trip to Bermuda just to reinforce that knowledge.
Enjoy your trip Deb, and Happy Birthday Billy T.
Ken – I would agree that you should not take my word for Bermuda and it is something you should experience for yourself…and if you need someone to carry your luggage, I am happy to make myself available.
That’s the whole reason for the farmer’s carry. To make it easier to carry luggage. And I’m going to work on it at 7:30 tonight.