WOD Tuesday 3/12/19

by | Mar 11, 2019 | News | 12 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the clean and Jerk

WOD: Compare from 4/17/18
Grace (8 minute cap)
30 clean and jerks (135,95)

Option 2 Performance
30 clean and jerks (115,75)

Option 3 Fitness:
30 clean and jerks (95,65)
*Scale load as needed.

Post WOD:
Banded over head distraction

CFS Brief:
The 2019 CrossFit Open are here.  Week 4 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.  
*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.

12 Comments

  1. Rob M
    Rob M on March 12, 2019 at 7:43 am

    Grace: 2:40 Rx.

  2. Deb.
    Deb. on March 12, 2019 at 7:55 am

    Fantastic Rob!! I guess you were able to lift your arms up over your head today 🙂

  3. JD
    JD on March 12, 2019 at 8:30 am

    Tiny 5:30 class today but Hanna was great as usual!

    Grace 5:01 Rx

    Previous 5:15 Rx (Dec 2016)

    I’ll take the PR and shoot for sub 5 minutes next time. Given that I haven’t been around much and haven’t done many cleans from the floor since September, I’m pretty happy. I went out quickly (by design) and barely held on at the end. Couldn’t get the 30th rep locked out before 5 minutes!

    Great job to Becka who crushed her previous time!

    Great job Rob!

  4. Ryan
    Ryan on March 12, 2019 at 9:14 am

    4:03 rx. Sub 4 is the goal next time. Previous 4:08

  5. Rob M
    Rob M on March 12, 2019 at 9:40 am

    Thanks guys. Singles are the way to go. Last year I did 4:36 after going out unbroken and redlining at 15 reps.

  6. JD
    JD on March 12, 2019 at 10:27 am

    Agree…but I suspect your “singles” and my “singles” looked a bit different! Great work!

  7. Deb.
    Deb. on March 12, 2019 at 10:28 am

    Nice job JD and Becka! It sounds like Grace was put in her place this morning!! No doubt that Hanna will continue that trend…:)

  8. Ken A.
    Ken A. on March 12, 2019 at 11:04 am

    Yikes, sounds like the 5:30 crew — particularly Rob — crushed this one!

    And is also sounds like the 7:30 crew will have room to put our names on the board tonight (for a change). 🙂

  9. Deb.
    Deb. on March 12, 2019 at 12:11 pm

    Ken, you can probably write really, really BIG! Enjoy it. It’s not going to happen every day. Good luck with Grace 🙂

  10. Roland
    Roland on March 12, 2019 at 1:49 pm

    3:53 RX
    Previous 3:43

  11. Ken A.
    Ken A. on March 12, 2019 at 4:39 pm

    Thanks Deb. Last night we had eleven people at the 7:30 WOD and literally about five inches on the whiteboard to write our names. Tonight we’ll write really big.

  12. Eric Bucher
    Eric Bucher on March 12, 2019 at 8:45 pm

    2:44 95#