Warm-Up:
2 minute row
Then 1 round:
10 Plate squat therapy
2 Hip circle boxes, 1 squat at each corner.
10 push-ups
10 ring rows
10 Dowel pass overs
10 Dowel hollow rocks
10 Hollow rocks
10 Dowel super mans
10 Lateral Hops over the rower
10 Banded good mornings
WOD prep:
Prep the movements
WOD:
3 Hour Tour
Option 1 Opens:
21-15-9
21’s (95,65) 15’s(135,95) 9”s(155,105)
Dead lifts
Hang power cleans
Push jerks
*Row 500 m after each rep schemes.
*Weight increases after each rep scheme.
Option 2 performance:
21-15-9
21’s (75,50) 15’s (95,65) 9”s(115,75)
Dead lifts
Hang power cleans
Push jerks
*Row 500 m after each rep schemes.
*Weight increases after each rep scheme.
Option 3 Functional:
21-15-9
21’s (45,35) 15’s (55,45) 9”s(75,55)
Dead lifts
Hang power cleans
Push jerks
*Row 500 m after each rep schemes.
*Weight increases after each rep scheme.
Post WOD:
Banded hamstring stretch.
CFS Brief:
*CrossFit Opens start in 3 days!
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*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.
3 Hour Tour: 15:55 (95,135,155). Don’t forget CFS Breakfast Wednesday tomorrow! Meet at the box at 7:30am.
Three Hour Tour: 19:34 | 65#, 75#, 80#
Much like Gilligan, I wanted to send up an “SOS” flare in the middle of this workout. I can still feel my “posterior chain” from Sunday’s lunges, so that added an extra challenge to my row – like I needed to add an extra challenge to my row. I picked weights that seemed about right for me to have to dig a bit to get through. Thanks for the cues Frozen – one day my elbows will be as fast as my bike 🙂
Nice work Rob! Way to hang on to that bar!
Thanks Deb. It got heavy. I was doing a bunch of staring at the bar in the last round. No gymnastics moves though – whoo hoo!
This was right up your alley!! No pull ups, no burpees…and you even got to row!
Traveling WOD with the boss.
Subversus Crossfit (Center City, Philadelphia)
AMRAP 20
11 pull-ups
18 pushups
3 body weight DL (185#)
250m row
5 rounds + 4 pull-ups
Oooohhh…that sounds like a great WOD! Kind of like Cindy, but with a twist. Missed you guys for the WOD at home, but no doubt you represented us well in Philly!
So Deb, is it a different weight for each movement, or a different weight for each round? John wasn’t clear on that on the website … something that Mike O’Neill will complain about tonight.
And I feel your pain regarding those lunges …. they caught up to me on the shuttle runs yesterday. Ugh!
Three hour tour: 19:22ish 40 | 50 | 55
When I don’t take a picture of the board I’m horrible at remembering my time. I also misunderstood how this one worked so instead of dropping the reps each round I thought the reps were by movement. I ended up doing the same amount as everyone else but the last round was harder at the higher weight with more reps. Oh well!
Three hour Tour
18:58 rx
Ken, a slight adjustment so that you will increase your weight each round (ie, do one weight for the 3 movements at 21, then increase and do that weight for the 3 movements at 15, etc.) You will still row between sets and end on the row. I liked this little twist 🙂
3 Hour Tour: 17:16 (75, 95, 115#)