Hailey
Last Day of the Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Alive & Kicking
For Time:
Opens Competitive:
50-40-30-20-10:
Ab-mat sit-ups
Perform 10 box jumps after each round of ab-mats. 5 sets total.
(30,24)
Directly Into…
21-15-9
Hang Power cleans (135,95)
Wall balls (20,14)
Option 2 Performance:
For Time:
50-40-30-20-10:
Ab-mat sit-ups
Perform 10 box jumps after each round of ab-mats. 5 sets total.
(24,20)
Directly Into…
21-15-9
Hang Power cleans (95,65)
Wall balls (20,14)
Option 3 Functional:
For Time:
50-40-30-20-10:
Ab-mat sit-ups
Perform 10 box jumps after each round of ab-mats. 5 sets total.
(20,12)
Directly Into…
21-15-9
Hang Power cleans (75,55)
Wall balls (14,10) 9f’ target
Post WOD:
Lax ball Psoas
CFS Brief:
*Free Class Friday. Bring your friends and family!
*Last Day of the Nutrition Challenge!
*Sunday 2/3/19 Q & A with Coach John 11:00 am to noon. If you plan on coming to the Q & A please email me so I can get an accurate head count. john@cfsyn.com
*CrossFit Opens start in 23 days!
Alive and Kicking. 18:18. Just get it done day for me. #95 cleans. Made an effort to get a good squat under the bar. Think I did well on about half of them. #20 wall ball. Focused on getting deep in the squat. Last nine felt good. Thanks to JD, Becka and all for that last minute push. Got it done.
Great work going unbroken at the end JL! Impressive push!
WOD: 15:52
Rx abmats and 30” box jumps
115# HPC / 14# wall balls to 10’
Fun workout! Happy Birthday Becka!
Alive & (Barely) Kicking: 19:13 | 24″ Box Jumps | 75# HPC | 14#WB to 8′ and 9′ Target
First part of the WOD was more “wheelhouse” for me, even with the 24″ box jump. For the second part, I went with a challenging HPC and then dealt with the herd of goats that surrounds me every time I put a wall ball in my hands 🙂 I knew it was going to be difficult, but pushed through it. Capped off the morning doing Becka’s Birthday Burpees!! Happy Birthday!!
13:47 rx
Sorry not sorry I missed the burpees to make my train 🤪
Ryan…next time, since you always finish the workouts long before most of us, you can start the burpees early…then there won’t be an issue catching the train! Nice work today!
Alive and Kicking: 18-something. 10″ plate jumps, 55# HPC, 8# wall balls to 9′ target.
I was barely alive and kicking by the end and didn’t record my time on my phone before I left. The abmats were my downfall – I get chaffed if I go too fast but today I was having trouble just doing them. Guess I need to work on doing them in volume…..my list is long of the things I need to work on. However I was pleased that I did plate jumps and got the wall ball to the 9′ target. Gotta find the silver lining.
Ryan…there is always tomorrow. Becka won’t mind that they are a day late. Actually, JD and Ilana’s son’s birthday is tomorrow and he’s only 17, so you can save yourself 10 burpees 🙂 Fantastic job this morning. I was tucked in my little alcove, so I did not have to see that you were done with plenty of time to have your hair done (if you had hair) before I finished.
Yes…my hair is what takes me the most time to get ready in the morning 😉
Alive & Kicking (mostly) 15:03?Rx. Fantastic Breakfast Wednesday at Sunnyside!
I would have guessed that…
I should have skipped the WOD and just done breakfast. Nice job!!
Ryan — come back tonight at 7:30. We are doing 28 burpees for Stacy’s birthday.
Thanks. See you at breakfast next Wednesday!
Alive & kickin: 17:45 opt 3