WOD Tuesday 9/3/19

by | Sep 2, 2019 | News | 8 comments

Warm-Up
Coach’s choice

WOD prep
Clean & Jerk
12 minutes to build to a heavy single,

WOD
“Last Run”
AMRAP 5
Buy-in 20/14 Cal ski erg
Max Clean and Jerks (135,95)

Rest 5 minutes

AMRAP 5
Buy-in 20/14 Cal ski erg
Max Clean and Jerks (155,105)

Rest 5 minutes

AMRAP 5
Buy-in 20/14 Cal ski erg
Max Clean and Jerks (185,125)
*Your score is your total clean & jerks for all 3 AMRAPs

Option 2 Loads:
1. (95,65)
2. (115,75)
3. (135,95)

Option 3 Loads:
1. (75,50)
2. (95,65)
3. (115,75)

Post WOD:
Foam roll lats. 2 minutes per side.

CFS Brief:
*At CFS this year the CrossFit Games Open takes place in October. 
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us. 
Let’s have some fun and put our fitness to the test! Sign up today!

*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  Sign up details coming soon! 

 

 

8 Comments

  1. JD
    JD on September 3, 2019 at 6:38 am

    No strength prep…wrist

    WOD
    R1: 49 @ 30# R DB

    R1: 47 @ 40# R DB

    R1: 35 @ 50# R DB

  2. JD
    JD on September 3, 2019 at 6:39 am

    Those obviously should say R1, R2, R3

  3. Eric Bucher
    Eric Bucher on September 3, 2019 at 7:53 am

    Last Run: 23 @ 95#, 18 @ 105#, 11 @ 125#, Total count 52

  4. Ilana
    Ilana on September 3, 2019 at 9:12 am

    R1: 26 @ 65#
    R2: 26 @ 70#
    R3: 21 @ 75#

  5. John
    John on September 3, 2019 at 1:58 pm

    Option 2
    115 for 31
    135 for 24
    155 for 17
    72 total reps

  6. Roland
    Roland on September 3, 2019 at 2:56 pm

    Prep to #185

    R1: 27 @ #115
    R2: 20 @ #135
    R3: 12 @ #155
    Toal Rep: 59

  7. Ryan
    Ryan on September 3, 2019 at 3:55 pm

    58 total reps @ 115/135/155

    Rd1: 26

    Rd2: 21

    Rd3: 11

  8. Scott Warnetski
    Scott Warnetski on September 3, 2019 at 5:50 pm

    1 – 26
    2 – 16
    3 – 8

    Rx