Warm-Up:
Coach’s choice
WOD prep
Prep the swings to WOD weight.
Double under and speed step practice.
WOD:
5 Rounds for time:
15 Kettlebell Swing (70,53)
400 Meter Run
40 Double Unders
Option 2:
5 Rounds for time:
15 Kettlebell Swing (53,35)
400 Meter Run
40 Double Unders
Option 3:
5 Rounds for time:
15 Kettlebell Swing 35,26)
400 Meter Run
40 Speed steps(Right foot count)
Post WOD:
Lax ball scaps. 2 minutes each 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
Tuesday. 22:14. Early start today for me. #53 KB. 80 SU. So early I forgot it was 15 reps. Mistakenly did 20 reps. Third rd of SU was awful only getting 6-9 without stumbling. The rest were 70+ and one 80.
Correcting time. Can’t add time in morning either. 21:14
DNF. Did all my dubs Rx until rep 26 in the last round when I pulled my calf. Oh well – still a dub PR for me!
Don’t forget – breakfast Wednesday tomorrow. Meet at the box at 7:30 and will decide where to go.
No!!! Well, on the plus-side, that’s a great PR on your double unders!! Since you won’t be using them, can you lend them to me until your calf is better?!
You are welcome to them Deb but there are much better ones to be had 🤣
16:28 @ 62#
If you get the rope to go under your feet twice, they are good enough for me!!
Awesome!
18:35 62#
62# felt good, then I had to run up that little hill!
18:52 #62