WOD Tuesday 8/28/18

by | Aug 27, 2018 | News | 7 comments

Dana and her fans at the Firewall comp last weekend

Warm-Up
Coach’s choice

Pre WOD
In groups of 3 or 4 build to a 10m max load farmers carry.

WOD
Crossfit Main Site
Option 1 & 2
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.

Option 3:
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.

Post WOD:
Kettle-bell calf smash

Endurance & Stamina
6 rounds
500 meter row
40 double unders

CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.
In House Team of 2 same sex Throwdown Saturday, November 3rd.  Save the date. You register we assign the teams. (Same as previous years)  Registration will open soon!

7 Comments

  1. Ryan
    Ryan on August 28, 2018 at 7:13 am

    370 farmer carry. Lifted the 410, but my baby grip was not going to let me walk with it!

    73 burpees rx. 16/17/16/16/18

  2. Deb.
    Deb. on August 28, 2018 at 8:43 am

    Chasing Ryan: 47 Burpees Rx | 10,10,9,9,9
    Got out the door just after Ryan and that was about all I could do. Nice job to Becka for also putting up a big number on the burpees. I obviously need to get faster. 🙂
    Farmer’s Carry with Michelle: 230# This definitely did tax the grip that was already worn from the last three WODs. If Ryan has a “baby” grip, then I have a “toddler” grip. I had to remind Frozen that when he tells me to “get tall”…I am.

  3. Ilana
    Ilana on August 28, 2018 at 11:05 am

    Chasing Ryan and Deb (!):
    36 burpees RX
    8,9,7,6,6

    Farmer’s carry: 250# (dropped 270# half way)

    Thanks, John, for reminding me that I am fighting decrepitude every time I complained that I didn’t want to start another round! Really fun working out with the 9:30 – awesome job everybody!

  4. John
    John on August 28, 2018 at 1:27 pm

    Farmers carry 410
    Wod
    12,12,13,9,13
    Total 59.

  5. Ken A.
    Ken A. on August 28, 2018 at 2:33 pm

    CrossFit Music City in Nashville — first drop-in WOD ever. 3-6-9-12-15 set with bar facing burpees (that they appropriately call “barfing burpees”) and OHP (did #105). Got two barfing burpees into the round of 15 and didn’t barf. Very friendly people and a helpful coach, but we have it really good at CFS with our facility. It was cool to do a WOD in a different place.

  6. Deb.
    Deb. on August 28, 2018 at 2:35 pm

    Way to represent Ken!! You are most definitely missing out on burpees and 200M sprints 🙂 Well, at least you got your burpees in. I look forward to following the rest of your journey through Nashville…

  7. Ken A.
    Ken A. on August 28, 2018 at 2:46 pm

    Thanks Deb. I forgot the key part …. it was an AMRAP 6.

    I also forgot to add that I’m trying to work off the five pounds of pulled pork and Tennessee whisky I’ve had since getting here ….

    ….. when is the next Nutrition Challenge Frozen?