Warm-Up:
Ski rolling
WOD prep:
Prep the Ski Erg and wall balls.
WOD:
5 rounds
“Slalom Ball 50” for time
60 seconds max calories on the ski erg. Your total calories will determine your reps for the wall balls. The reps must equal 50 between both movements. Example: You ski 20 calories in 60 seconds you then must complete 30 wall balls to equal the 50 reps. Once the 30th wall ball is complete you will rest 2 minutes before starting round 2.
*Your score will be your total time including your rest.
Option 1: Wall ball (20,14)(10′ target)
Option 2: Wall ball (20,14)(10′,9′ target)
Option 3: Wall ball (14,10)(9′ target)
Option 1 & 2 reps:
50 total between Ski erg & wall balls.
Option 3 reps:
40 total between Ski erg & wall balls.
Post WOD:
Couch stretch. 2 minutes per side.
CFS Brief:
The 2020 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 October 10th, 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 2020 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.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
26:16 (10# wb to 10’)
That was terrible.
The time that I wrote on the board is two minutes slower because I forgot about our two minute stagger, and I was in the second heat.
Ski Rolling: 27:48 (10# WB, 9′ target)
What Ilana said. After the second round I wanted to stop. You think 2 minutes of rest is going to help but it really doesn’t. I was only getting 10-11 cals per minute on the ski erg so I had a lot of wall balls to do and I no rep myself pretty consistently so the wall and I became good friends. My round times were 3:32|3:39|4:01|3:48|4:48 assuming my math skills are on point today.
20:26 rx.
Best round 21 cals, worst round 17 cals. Wall balls felt good, but 5 rounds takes its toll 🤢🤢
“Always Remembered” 911 Tribute WOD (Andrew is golfing tomorrow, so we did it today): 38:57. For Time: 2,001M Row, Then 4 Rounds of 18 Box Jumps (24”) and 11 Bear Complex (55#), Then 2,977M Row. The workout was originally programmed with 9 Rope Climbs, so we subbed box jumps to commemorate the “height” of the towers as we did not have a rope. Great workout! Cannot say I am particularly upset about having to miss today’s workout as I would have been doing a ton of wall balls…🙄
Nice job on your workout! Great way to commemorate 9/11. Missing you in the 5:30. While I was cursing the wallballs, I was wondering if you planned your vacation around this WOD… Hope you’re enjoying the sunshine!
I was thinking that today’s WOD was one you were not bummed to miss. However we miss you – it’s not the same when you’re away. Great job on your 911 tribute WOD!
So it should be called Skiing with Karen??
I totally hated it, but completely respected it. It really really kicked my ass and is exactly why I love CF. Thanks to John for programming and thank you to Hanna for coaching!
WOD @ 22:40 14#/ 8’/ 40
Slalom Ball: 23:10 RX
20 – 21 – 20 – 20 – 20
2:39 / 2:55 / 3:06 / 3:20 / 3:10
20:26 rx
21 – 2:30
22 – 2:29
22 – 2:31
22 – 2:29
22 – 2:25
A workout built for tall people!
Forgot to post this one from yesterday. 20:10
Dare I say that I love the SkiErg? I chose the option with 40 wall balls and got a great workout, but after the fact wished I had decided to do 50.
I stayed pretty consistent on calories with 16 on my first round, 15 on my last round.