Warm-Up:
3 rounds
2 Min Bike, row or rope.
10 Dowel pass overs
10 Russian KB swings
10 V ups
WOD prep:
10 reps of Dumbbell YTA’s (5,3)
Then build to a heavy 3 rep thruster.
WOD:
Jackie
1000 m row
50 Thrusters (45,35)
30 Pull-ups
Post WOD:
Couch stretch
CFS Brief:
*CrossFit Opens start in 10 days!
The 2019 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 February 21st, 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 2019 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.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
Jackie: 9:55 Rx (Previous 12:09 Rx)
3 Rep Heavy Thruster: 70#
Big shout out to Tracey for pushing through the pull ups and doing this workout Rx! It was great to see the accomplishment and hard work pay off as shown by her big smile 😁 Thanks Hanna for keeping the BIG 5:30 class in order!!
8:49 Rx
3 Rep Heavy Thruster: 95#
That’s a great time improvement over your previous Deb. Good work!
7:30 Rx
Previous 7:56 Rx
Thank you so much for your encouragement Deb! It was helpful to have you there cheering me on and breaking it down into the sets of 2 was a good strategy. I had no idea I had done my first Rx until it was over – so double big smiles today. Kudos to you on your time today!
Jackie: 13:52 Rx
3 Rep Heavy Thruster: 55#
My first Rx – I had no idea until Jackie (the real Jackie) told me after it was over. I knew 30 PUs would be a challenge after going heavier on the thrusters but I took my time and having Deb, Becka and most of the rest of the huge 5:30am class cheering me on helped big time. THANK YOU all! I’m going to be smiling all day 🙂
Jackie: 9:19 (I think) Rx. Took me forever doing single pull-ups. Fantastic Breakfast Wednesday at Zaftigs!
Nice work! I saw you get off the rower and I still had 150M left to go…needless to say, I was not going to chase you, but I’m sure you felt me breathing down your neck 🙂
Breakfast was a great way to cap off that workout! Nice job sticking with those pull ups! You flew through the row and the thrusters.
Thanks! Nice work to you as well! And one day I’m going to get that strict ring muscle up…
Jackie 8:48 RX – PR
Previous 11:11 from 4/14/14
Jackie
8:04 RX/PR
Previous 9:45 RX.
Jackie 10:44 RX