Becka
Warm-Up:
Coach’s choice
WOD prep:
15 minutes to build to a heavy Turkish get-up on each arm.
Practice double unders and speed steps between rounds.
WOD
“From Russia with Annie”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
After each movement athletes will perform 10 Russian kettlebell swings. 1 (70,53) 2(53,35) 3(35,26)
Post WOD:
Agile 8
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
Is this WOD in honor of Spyrina?
FRWA. 12:26. #62RKB. 2X single unders.
One Heavy Turkish Get Up: 44# KB
From Russia with Annie: 12:04 | 53# KB | Speed Steps
Always fun to work on turkish get ups – it’s a great “use-every-muscle-you-have” movement! Adding in the Russian KBS to Annie was a great twist and definitely gave the abs a little extra work to do. Thanks Frozen…and thanks for the double-under tips – they are bound to click one day 🙂
Tgu- 60#
10:25 rx. Nice twist on Annie
9:48 rx